How it works
Your total daily energy expenditure (TDEE) is the number of calories your body uses in a day: the energy to stay alive at rest (BMR), plus digestion, daily movement and exercise. Eat about your TDEE and your weight stays roughly the same; eat less to lose weight, more to gain.
BMR (Mifflin–St Jeor): men = 10 × kg + 6.25 × cm − 5 × age + 5 · women = … − 161 TDEE = BMR × activity factor (1.2 · 1.375 · 1.55 · 1.725 · 1.9)Worked example. A 30-year-old man, 75 kg and 175 cm: BMR = 750 + 1,093.75 − 150 + 5 = 1,699 kcal. With moderate exercise 3–5 days a week, TDEE = 1,699 × 1.55 = 2,633 kcal a day. Sedentary it would be 2,039; very active 3,228.
Activity levels
| Level | Factor | Typical day |
|---|---|---|
| Sedentary | 1.2 | Desk job, little walking, no workouts |
| Light | 1.375 | Light exercise 1–3 days a week |
| Moderate | 1.55 | Exercise 3–5 days a week |
| Active | 1.725 | Hard exercise 6–7 days a week |
| Very active | 1.9 | Physical job plus training, or twice-a-day training |
Most people overestimate their activity. If you are unsure, pick the lower level and adjust after two or three weeks of tracking your weight.
Using your TDEE
- Lose weight: eat around 500 kcal less than TDEE for roughly 0.5 kg a week.
- Gain muscle: eat 200–300 kcal more and train with weights.
- Keep checking: TDEE drops as you lose weight, so recalculate every few kilos.
The result is an estimate; individual metabolism can differ by 10% or more. It is not medical advice — pregnant people, athletes and anyone with a medical condition should ask a professional.
Want a ready daily target for your goal? Use the calorie calculator, split it into protein, carbs and fat with the macro calculator, or compare BMR formulas in the BMR calculator.