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๐Ÿ”ฅ Nutrition & Human Physiology

TDEE & Calorie Deficit Calculator

Determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Get customized calorie targets and macro splits for fat loss, cutting, maintenance, or muscle gain.

Your Body Metrics

Biological Sex
Maintenance TDEE
2,301 kcal
๐Ÿ”ฅ
Calories burned daily to stay at your current weight.
Weight Loss (-500) ๐Ÿ“‰
1,801 kcal
~0.5 kg (1 lb) fat loss/week
Maintenance โš–๏ธ
2,301 kcal
0 kg change/week
Muscle Gain (+400) ๐Ÿ“ˆ
2,701 kcal
~0.4 kg lean gain/week

๐Ÿฅ‘ Recommended Daily Macronutrient Breakdown (Cutting)

Protein (30%)
135g
4 kcal/g
Fats (30%)
60g
9 kcal/g
Carbs (40%)
180g
4 kcal/g

๐Ÿ“ Step-by-Step BMR & TDEE Calculations

How to Use This Calculator

  1. Choose your biological sex — the Mifflin-St Jeor formula uses a different constant for men and women.
  2. Enter your age, weight, and height, switching the units if needed (kg/lbs for weight, cm or ft+in for height).
  3. Pick the activity level that honestly matches your typical week — most people overestimate how active they are.
  4. Read your maintenance TDEE plus the cut, maintain, and bulk calorie targets.
  5. Check the macronutrient breakdown table for a suggested protein, fat, and carb split at the cutting target.

How TDEE is Calculated (Mifflin-St Jeor Formula)

The gold standard in clinical nutrition for calculating Basal Metabolic Rate (BMR) is the Mifflin-St Jeor equation:

Men: BMR = (10 ร— weight in kg) + (6.25 ร— height in cm) - (5 ร— age) + 5
Women: BMR = (10 ร— weight in kg) + (6.25 ร— height in cm) - (5 ร— age) - 161

Your TDEE is obtained by multiplying your BMR by your Physical Activity Level (PAL) multiplier ranging from 1.2 (sedentary) to 1.9 (extremely active).

Common Questions & Answers

TDEE & Calorie Deficit Calculator FAQs

What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a 24-hour period, accounting for basal metabolic rate (BMR), exercise, non-exercise activity thermogenesis (NEAT), and the thermic effect of food (TEF).
What calorie deficit is safe for sustainable fat loss?
A moderate deficit of 500 calories per day below your maintenance TDEE produces approximately 1 pound (0.45 kg) of fat loss per week without causing muscle wasting, hormonal slowdown, or excessive fatigue.

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Reviewed & updated: October 2026 Maintained by the OnlineResult Study Tools Team Report an issue
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Disclaimer: This calculator provides estimates for educational purposes only and is not medical advice. Consult a qualified healthcare professional before starting any diet or exercise program.

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