Health

TDEE Calorie Calculator (Total Daily Energy Expenditure)

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Reviewed by: Martín Rodríguez (política editorial ) · Last reviewed: 20 may 2026

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Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a full day: your basal metabolic rate (what you burn breathing, digesting, and at rest) plus physical activity and the thermic effect of food. This calculator applies the Mifflin-St Jeor formula — the most accurate for the general population according to the American Dietetic Association — and returns your TDEE in kcal/day, your BMR (basal metabolic rate), the calories to lose ~0.5 kg per week (500 kcal deficit), the calories to gain ~0.5 kg per week (500 kcal surplus), and the activity factor applied. It's the starting point for any nutritional plan involving body recomposition, weight loss, muscle gain, or simple maintenance.

Last reviewed: May 19, 2026 Verified by Martín Rodríguez Source: Mifflin MD, St Jeor ST - A new predictive equation, Academy of Nutrition and Dietetics, WHO - Healthy Diet 100% private

When to use this calculator

You want to start a caloric deficit diet and need to know your starting point.
You want to build muscle mass and need to calculate your caloric surplus.
You're in maintenance mode and want to verify that your daily intake is correct.
You're a nutritionist or trainer and need a quick calculation for your clients.
You've lost significant weight and need to recalculate your TDEE with your new weight.

Example: 30-year-old man, 75 kg, 175 cm, moderate activity

Data: male, 30 years old, 75 kg, 175 cm, trains 4 days/week (moderate).
BMR (Mifflin-St Jeor for men): 10 x 75 + 6.25 x 175 - 5 x 30 + 5 = 750 + 1093.75 - 150 + 5 = 1,699 kcal.
Moderate activity factor: 1.55.
TDEE: 1,699 x 1.55 ≈ 2,633 kcal/day.
To lose 0.5 kg/week: 2,633 - 500 = 2,133 kcal/day.
To gain 0.5 kg/week: 2,633 + 500 = 3,133 kcal/day.

Result: TDEE of 2,633 kcal/day. To lose weight eat 2,133 kcal, to gain 3,133 kcal, to maintain 2,633 kcal.

How it works

2 min read

What Is TDEE and How Is It Calculated?

The TDEE (Total Daily Energy Expenditure) has four components:

1. BMR (Basal Metabolic Rate): ~60-70% of TDEE. What you burn at absolute rest.
2. NEAT (Non-Exercise Activity Thermogenesis): ~15-20%. Non-sport activities (walking, fidgeting, standing).
3. TEF (Thermic Effect of Food): ~10%. Energy to digest what you eat (protein: 20-30%, carbs: 5-10%, fats: 0-3%).
4. EAT (Exercise Activity Thermogenesis): variable. Deliberate exercise.

The Mifflin-St Jeor Formula (1990)

The most accurate for the general population (margin of error ~5-10%):

Men:

BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5

Women:

BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161

Activity Factor

Level	Factor	Description
Sedentary	1.2	Desk job, little movement
Light	1.375	Light exercise 1-3 days/week
Moderate	1.55	Moderate exercise 3-5 days/week
Intense	1.725	Hard exercise 6-7 days/week
Very intense	1.9	Athletes or physical job + exercise

TDEE = BMR x activity_factor

Caloric Deficit for Weight Loss

1 kg of body fat ≈ 7,700 kcal stored.

500 kcal/day deficit x 7 days = 3,500 kcal = ~0.5 kg/week.

1,000 kcal/day deficit = 1 kg/week (maximum recommended).

Sustainable Deficit

Daily Deficit	Weekly Loss	Sustainability
200 kcal	0.2 kg	Very high ✅
500 kcal	0.5 kg	High ✅
750 kcal	0.75 kg	Medium
1000 kcal	1 kg	Low
>1000 kcal	>1 kg	Can be dangerous ❌

General rule: don't go below 1,200 kcal/day for women or 1,500 for men without medical supervision.

Surplus for Muscle Gain

300-500 kcal/day surplus to gain ~0.3-0.5 kg/week.

Most of the gain should be muscle (with strength training) and some fat (inevitable).

Protein: 1.6-2.2 g/kg body weight is the optimal range for hypertrophy.

When to Recalculate Your TDEE

Every 10 kg of weight change (BMR adjusts).

When you significantly change your activity level.

As you age (BMR drops ~1% per year from your 20s onward).

After a prolonged injury or illness.

Common Mistakes

1. Overestimating activity: if you go to the gym 3 times but sit 8 hours a day, you're still 'light', not 'moderate'.
2. Not recalculating when losing weight: a 500 kcal deficit that made you lose 0.5 kg/week at 90 kg won't work the same at 75 kg.
3. Thinking cardio is the only way to lose weight: the best deficit combines caloric restriction + strength training (preserves muscle mass).
4. Underestimating calorie intake: weigh food raw, watch dressings/oils, count sugary drinks and alcohol.
5. Expecting linear results: weight can fluctuate ±2 kg in a day due to water, hormones, glycogen. Measure weekly averages.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is what your body burns at total rest (breathing, circulation, digestion, temperature). TDEE (Total Daily Energy Expenditure) also includes daily physical activity, NEAT (non-exercise movements), and the thermic effect of food. TDEE = BMR x activity factor (1.2 to 1.9).

How much caloric deficit is safe?

A 300-500 kcal/day deficit is safe and sustainable (loss of ~0.3-0.5 kg/week). Deficits greater than 25% of TDEE or losses exceeding 1 kg/week can affect muscle mass, hormones (testosterone, T3), the immune system, and cause rebound weight gain. Don't go below 1,200 kcal (women) or 1,500 (men) without supervision.

Why did I gain weight even though I'm eating less?

Possible causes: (1) water retention (menstruation, high sodium, intense training), (2) muscle mass increase (strength training), (3) inaccurate calorie counting (underestimating oils, dressings, alcohol), (4) your actual TDEE is lower than estimated (metabolism adapts to sustained deficit). Measure weekly averages, not day to day.

Does the formula work for athletes?

Mifflin-St Jeor is accurate for the general population (margin ±5-10%). For high-performance athletes or very muscular people, the Katch-McArdle formula (based on lean mass) is more precise. You can also add a higher activity factor (1.9+) for endurance athletes.

How often should I recalculate my TDEE?

Every 10 kg of weight change, since BMR adjusts to your new body mass. Also whenever your activity level changes significantly (new routine, sedentary to active, etc). If you've been in a deficit for months and stopped losing weight, recalculate with your current weight.

How much protein should I eat to avoid losing muscle during a deficit?

Between 1.6 and 2.2 g of protein per kg of body weight per day. If you weigh 75 kg, that's 120-165 g of protein. High protein preserves muscle mass during caloric deficit and has the highest thermic effect (20-30% is burned during digestion).

What exercise helps me lose weight faster: cardio or strength training?

The combination of both is optimal: cardio generates a bigger acute deficit, strength training preserves and increases muscle mass (which raises BMR over time). Doing only cardio in a deficit can lead to 'skinny fat' (low weight but high fat and low muscle mass).