TDEE calculator
TDEE is everything you burn in a day. Set a target intake against it and the calculator turns the gap into a weekly rate of change.
- Basal metabolic rate
- 1649 kcal/day
- Daily surplus or deficit
- -556 kcal/day
- Projected weekly change
- -0.505
- Projected monthly change
- -2.16
- Mild cut, 10% below
- 2300 kcal/day
- Aggressive cut, 25% below
- 1917 kcal/day
- Lean bulk, 10% above
- 2811 kcal/day
Show the working
- Weight = 70
- Height = 175
- Age = 30
- Sex = 1
- Activity level = 1.55
- Planned daily intake = 2000
- Basal metabolic rate = 10*70 + 6.25*175 - 5*30 + (1 > 0 ? 5 : -161) = 1648.75
- Total daily energy expenditure = 1648.75 * 1.55 = 2555.56
- Daily surplus or deficit = 2000 - 2555.56 = -555.563
- Projected weekly change = -555.563 * 7 / 7700 = -0.505 057
- Projected monthly change = -555.563 * 30 / 7700 = -2.164 53
- Mild cut, 10% below = 2555.56 * 0.9 = 2300.01
- Aggressive cut, 25% below = 2555.56 * 0.75 = 1916.67
- Lean bulk, 10% above = 2555.56 * 1.1 = 2811.12
Values are shown to six significant figures here; the arithmetic itself runs on exact fractions and is only rounded where a number is printed.
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The formula
- TDEE = BMR x activity factor, using Mifflin-St Jeor for BMR
- weekly change = daily balance x 7 / 7700, taking 7700 kcal as one kilogram of body tissue
The 7700 kcal per kilogram figure assumes the tissue lost is mostly fat. Early loss on any diet is largely water and reads much faster than this.
Metabolic adaptation means a deficit that works in week one will not still be the same deficit in week twelve.
This is a population formula, not a diagnosis. Individual metabolism, body composition and medical history all move the real answer, so treat the number as a starting point and talk to a clinician about anything that matters.