CalculatorsBody and fitnessTDEE calculator
TDEE calculator
Estimate what you burn in a day, a gentle deficit if you want one, and the protein that helps keep your muscle.
2,203kcal a day
- Resting burn (BMR)
- 1,422 kcalMifflin-St Jeor
- A gentle deficit
- 1,873 kcalAbout 15% under
- Protein to keep muscle
- 115 g a day1.6 g per kg of body weight
See the working
BMR = 10 × 72 + 6.25 × 170 − 5 × 40 − 161 = 1,4221,422 × 1.55 activity = 2,203 kcalA starting estimate that can be off by 10% or more. Your weight over a few weeks tells you the truth. Not for use in pregnancy, or with a history of an eating disorder.
What goes into it
Total daily energy expenditure is what you burn at rest plus what you burn moving. We estimate the first with the Mifflin-St Jeor equation, which held up best when dietitians compared them, and multiply by how active you are.
People tend to overestimate activity. If you're unsure, pick the lower option.
Use it as a starting point
Any estimate can be off by 10% or more. The real test is your weight trend over two or three weeks. If it isn't moving as you expected, adjust.
Losing weight fast can cost muscle, and that's what keeps your metabolism up. A gentle deficit, strength training and enough protein protect it. In one large review, gains in muscle levelled off at about 1.6 g of protein per kg a day.
Questions
How much of a deficit is sensible?
About 15% is a gentle start. We don't show a number under 1,200 kcal for women or 1,500 for men, which is a common safety floor. Your doctor or dietitian can set yours.
Should I eat back what I burn in workouts?
The activity level already counts them, so adding them again usually double counts.
I'm on a GLP-1. Does this apply?
It's still a fair guide to what you burn, but appetite can drop so far that protein and strength need real attention. Your prescriber should know how you're eating.
Who shouldn't use this?
It isn't meant for pregnancy, breastfeeding, under-16s or anyone with a history of an eating disorder.
Sources
- Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. AJCN, 1990.
- Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains. BJSM, 2018.
Written by LifeFrom from the sources above, and not yet reviewed by a clinician. An estimate for your own understanding: it doesn't diagnose or treat anything, and it doesn't replace your doctor.
