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TDEE & Calorie Deficit Calculator

Your TDEE (Total Daily Energy Expenditure) is how many calories you burn per day. It starts with your BMR, calculated with the Mifflin-St Jeor formula (men: +5, women: −161), multiplied by an activity factor. Subtract a calorie deficit — 500 kcal per day is about 0.5 kg per week — to get your daily calorie target.

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1How it is calculated

  1. Calculator A (Body weight): your weight in kg, for example 80.
  2. Calculator B (Height): your height in cm, for example 180.
  3. Calculator C (Age): your age in years, for example 30.
  4. Calculator D (BMR): (10 × A) + (6.25 × B) − (5 × C) + 5 = 1,780 kcal/day. For women, use −161 instead of +5.
  5. Calculator E (Activity factor): 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active. Example: 1.375.
  6. Calculator F (TDEE): D × E = 2,447.50 kcal/day — your maintenance calories.
  7. Calculator G (Calorie deficit): for example 500 kcal/day (about 0.5 kg per week).
  8. Calculator H (Daily calorie target): F − G = 1,947.50 kcal/day.

2Use it with your own numbers

Open the template and every calculator is already set up, named and linked. Change any input and all connected results recalculate instantly. Add extra calculators to extend the calculation, or share the finished workspace with one short link.

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