Health Tool
Estimate your Total Daily Energy Expenditure based on your age, weight, height, and activity level. Use the result to set calorie targets for weight loss, maintenance, or muscle gain.
This calculator is for education and planning only. It is not medical advice, diagnosis, treatment, or a substitute for guidance from a qualified clinician, dietitian, or other health professional.
Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn per day.
2,507 kcal/day
Weight Loss (0.5kg/week)
2,007 kcal
Weight Gain (0.5kg/week)
3,007 kcal
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It has four components: Basal Metabolic Rate (BMR), the Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), and Exercise Activity Thermogenesis (EAT).
BMR accounts for roughly 60–70% of TDEE and represents the energy needed to keep your body alive at rest — breathing, circulation, cell repair, and temperature regulation. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate predictive formula for modern populations:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
The BMR is then multiplied by an activity factor (1.2 to 1.9) to account for your daily movement and exercise, producing your TDEE.
Once you know your TDEE, setting a calorie target is straightforward:
Food labels in many countries are allowed to be inaccurate by up to 20%. Restaurant meals can vary by hundreds of calories from stated values. Cooking methods affect caloric availability — cooked food is generally more digestible than raw. And individual gut microbiome differences mean two people can extract different amounts of energy from identical meals.
This does not mean calorie tracking is useless — it is still the most evidence-based approach to weight management. But it does mean you should treat your TDEE as an estimate and adjust based on actual results. If you are not losing weight after two weeks at a calculated deficit, reduce intake by another 100–150 calories rather than assuming the formula is wrong.
Protein has the highest thermic effect of any macronutrient — your body burns approximately 20–30% of protein calories just digesting it, compared to 5–10% for carbohydrates and 0–3% for fat. High protein intake also preserves muscle mass during a caloric deficit and increases satiety, making it easier to stick to a lower calorie target.
Most research supports a protein intake of 1.6–2.2 g per kg of body weight for people who exercise regularly. For a 75 kg person, that is 120–165 g of protein per day.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate plus all physical activity. It is the most important number for managing weight — eating below your TDEE creates a deficit for fat loss, eating above it leads to weight gain.
TDEE calculators provide an estimate with a margin of error of roughly 10–15%. Individual variation in metabolism, non-exercise activity thermogenesis (NEAT), and gut microbiome all affect actual caloric needs. Use the result as a starting point and adjust based on real-world results over 2–3 weeks.
A deficit of 500 calories per day below your TDEE produces approximately 0.5 kg (1 lb) of fat loss per week. Larger deficits accelerate loss but increase muscle loss and metabolic adaptation. Most experts recommend a deficit of 300–500 calories for sustainable fat loss.
Most people overestimate their activity level. Sedentary means a desk job with little exercise. Lightly active means 1–3 days of exercise per week. Moderately active means 3–5 days. Very active means hard exercise 6–7 days per week. Extra active is for physical jobs or twice-daily training.
If you selected an accurate activity level, exercise calories are already factored into your TDEE. Eating back exercise calories is only relevant if you used a sedentary multiplier and are tracking workouts separately. Avoid double-counting.
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