Health

TDEE Calculator

Calculate your Total Daily Energy Expenditure for any fitness goal

Quick Answer:A moderately active 30-year-old male (70kg, 175cm) has a TDEE of approximately 2,556 calories per day in 2026. For fat loss of 1 pound per week, target 2,056 calories daily with at least 140g protein.

Your Details

Daily Calories (TDEE)

Calculating... cal/day

BMR (Base Metabolic Rate)

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Goal Calories

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Protein Target

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Weekly Calorie Budget

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Visual Comparison

TDEE (Maintenance)-- cal
Goal Calories-- cal

Expert Insight 2026 Pro Tip

In 2026, sports nutritionists recommend never going below 1,200 calories (women) or 1,500 calories (men) for sustainable fat loss. A 500-calorie daily deficit yields ~1 lb/week loss, which is the medically recommended maximum rate. During a cut, increase protein to 2.0-2.4g per kg bodyweight to preserve lean muscle mass. Track your weight weekly — if you're not losing 0.5-1 lb/week after 2 weeks, reduce by another 100-200 calories.

Frequently Asked Questions About TDEE

What is TDEE and why does it matter?

TDEE stands for Total Daily Energy Expenditure, which represents the total number of calories your body burns in a 24-hour period. It combines your Basal Metabolic Rate (BMR) — the calories needed for basic life-sustaining functions like breathing, circulation, and cell production — with the additional energy burned through physical activity, digestion, and non-exercise movement throughout the day. Understanding your TDEE is the foundation of any effective nutrition plan because it tells you exactly how many calories you need to maintain your current weight. If you eat fewer calories than your TDEE you will lose weight, and if you eat more you will gain weight. Without knowing your TDEE, any calorie target is essentially a guess. Modern nutritionists consider TDEE the single most important number for body composition management in 2026.

How do I calculate calories for weight loss?

To calculate calories for weight loss, first determine your TDEE using the Mifflin-St Jeor equation combined with your activity multiplier, then subtract 500 calories to create a daily deficit that yields approximately one pound of fat loss per week. For example, if your TDEE is 2,500 calories, your weight loss target would be 2,000 calories per day. This 500-calorie deficit is widely recommended by dietitians and physicians because it produces steady, sustainable results without triggering excessive metabolic adaptation or muscle loss. It is critical never to go below 1,200 calories per day for women or 1,500 for men without medical supervision. During a caloric deficit, prioritize protein intake at 2.0 grams per kilogram of body weight to preserve lean muscle mass. Track your weekly weight trend rather than daily fluctuations, and adjust your intake by 100-200 calories if progress stalls after two consecutive weeks.

How accurate is the TDEE calculator?

The TDEE calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate predictive formula for estimating Basal Metabolic Rate, with an accuracy range of plus or minus 10 percent for most healthy adults. However, several factors can affect individual accuracy including body composition (the formula does not account for muscle-to-fat ratio), genetics, hormonal status, medications, and metabolic adaptation from previous dieting. The activity multiplier introduces additional variability since most people tend to overestimate their activity level by one full tier. For the most reliable results, use the calculator as a starting point and then track your actual weight change over two to three weeks. If you are losing weight faster or slower than expected, adjust your calorie target by 100 to 200 calories accordingly. Athletes and individuals with significant muscle mass may find that actual TDEE is higher than the calculated estimate.

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