What your TDEE number means
Your TDEE is the break-even point. If you eat that many calories each day your weight should stay about the same. The goal rows show the daily target for gradual weight loss or gain, relative to that break-even.
Most of the energy you burn is not exercise. Resting metabolism usually makes up well over half of the total, which is why the activity multiplier is applied to BMR rather than added to it.
Choosing a sensible pace
A deficit of about 250–550 kcal a day, or roughly 0.25–0.5 kg (0.5–1 lb) a week, is a common starting point because it is easier to sustain and helps preserve muscle. Larger deficits are shown for reference, and the calculator marks any target that falls below the usual minimum of 1,500 kcal for men and 1,200 for women.
People who are underweight, pregnant, breastfeeding, under 18 or managing a medical condition should get personal advice before changing their intake.
Body fat makes it more accurate
If you know your body fat percentage, add it under More options. Muscle burns more energy than fat, so two people with the same weight but different body composition can have quite different needs. The result will switch to the Katch–McArdle formula, which accounts for lean mass.
Questions people ask
What is TDEE?
Total daily energy expenditure is the number of calories you burn in a day, including resting metabolism, movement, exercise and digesting food. Eating around your TDEE keeps weight steady; eating less leads to loss and more leads to gain.
How is TDEE calculated here?
First the calculator estimates your basal metabolic rate (BMR). Without body fat it uses the Mifflin–St Jeor equation; with a body fat percentage it uses Katch–McArdle, which is based on lean mass. BMR is then multiplied by your activity factor: 1.2, 1.375, 1.55, 1.725 or 1.9.
How accurate is it?
It is an estimate, usually within about 10–15% of the truth. Genetics, muscle mass, medications and daily movement all change real burn. Track your weight for two to three weeks while eating at the result, then adjust up or down.
Which activity level should I choose?
Pick the one that matches an average week, including your job. If you are between two levels, choose the lower one. People tend to overestimate how active they are, which makes the result too high.
How are the weight-loss numbers worked out?
Roughly 7,700 kcal equals 1 kg of body weight (about 3,500 kcal per lb). Losing 0.5 kg a week therefore needs a daily deficit of about 550 kcal. Actual results vary, and the body adapts, so use the numbers as a guide.