What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. This value consists of your basal metabolic rate (BMR), physical activities, the thermic effect of food (energy spent digesting), and daily life activities. Knowing your TDEE is the most scientific way to understand how many calories you need to consume to lose weight, gain weight, or maintain your current weight.
For example, if your TDEE is 2,200 kcal and you consume 2,200 kcal per day, your weight stays stable. Consuming 1,700 kcal (500 kcal deficit) means losing about 0.5 kg per week. Consuming 2,700 kcal (500 kcal surplus) means gaining about 0.5 kg per week.
What is BMR (Basal Metabolic Rate)?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to stay alive. It covers essential functions like breathing, heartbeat, cell renewal, and maintaining body temperature.
BMR accounts for approximately 60-75% of your total daily energy expenditure. This means your body burns this many calories even if you do absolutely nothing physical. BMR varies based on age, gender, weight, and height. Younger, taller individuals with more muscle mass generally have higher BMR values.
How Does the Mifflin-St Jeor Formula Work?
This calculator uses the Mifflin-St Jeor equation, developed in 1990 and widely considered the most accurate BMR estimation method today. Recommended by the American Dietetic Association (ADA), the formula works as follows:
- 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
After calculating BMR, it's multiplied by the activity factor corresponding to your activity level to obtain TDEE. This method provides 5-10% more accurate results compared to the older Harris-Benedict equation.
What Do Activity Levels Mean?
Activity multipliers represent the additional calorie expenditure your daily physical activity adds on top of your BMR:
- Sedentary (×1.2): Desk job, no exercise. Most of the day spent sitting.
- Lightly Active (×1.375): Light exercise or walking 1-3 days per week.
- Moderately Active (×1.55): Moderate exercise 3-5 days per week. Regular gym-goers.
- Very Active (×1.725): Hard exercise 6-7 days per week. Athletes or physical laborers.
- Extra Active (×1.9): Twice-daily training or very heavy physical labor. Professional athletes.
Choosing the correct activity level is critical for accurate TDEE calculation. If unsure, it's safer to select one level lower than you think.
How Many Calories Should I Eat to Lose Weight?
For healthy weight loss, it's recommended to reduce your daily intake by 500 calories below your TDEE. This translates to approximately 0.5 kg (1 lb) of weight loss per week, or about 2 kg (4.4 lbs) per month. This rate minimizes muscle loss while maximizing fat loss — a sustainable pace.
Daily calorie intake should not drop below 1,500 kcal for men or 1,200 kcal for women. Going below these limits means your body may not get adequate nutrition, and your metabolism may slow down, making weight loss harder in the long run.
Those looking to gain weight should eat 300-500 kcal above their TDEE. To ensure this surplus is stored as muscle mass rather than fat, regular resistance training is recommended.
What is Macro Distribution?
Macronutrients (macros) are the three main energy sources your body needs:
- Protein (4 kcal/g): Muscle building and repair, immune system, enzyme production. Our calculator recommends 2g per kg of body weight — optimized for preserving muscle mass and supporting fat loss.
- Fat (9 kcal/g): Hormone production, vitamin absorption, cell membrane structure. 25% of total calories should come from fat. Reducing fat intake too much can disrupt hormone balance.
- Carbohydrates (4 kcal/g): Primary energy source for the brain and muscles. After protein and fat needs are met, remaining calories come from carbohydrates.
This distribution is a general recommendation. You can optimize it based on your health condition, fitness goals, and dietary preferences by working with a registered dietitian.
Who Is This Calculator For?
The TDEE calculator is suitable for anyone planning a diet, working toward fitness goals, or building healthy eating habits. However, pregnant or breastfeeding women, individuals under 18, and those with chronic health conditions should always consult a healthcare professional.
Simplify Calorie Tracking with Arori
Arori is an AI-powered nutrition and calorie tracking app. After determining your TDEE target, you can automate your daily tracking with Arori: snap a photo of your meal, and AI instantly calculates the calories and macros. With barcode scanning, an AI nutrition coach, and a database of 100,000+ foods, reaching your nutrition goals has never been easier.