How to Calculate Your Daily Calorie Needs (TDEE)

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for both basal metabolic rate and all physical activity. Knowing your TDEE allows you to set precise calorie targets: eat at TDEE to maintain weight, below to lose, or above to gain muscle. TDEE is calculated by multiplying BMR by an activity factor.

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Formula

$$TDEE = BMR \times Activity\ Factor$$

Daily Calorie Needs

Calculate your daily calorie needs based on your goal — lose, maintain, or gain weight.

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Worked Example

Given:

Weight = 75 kgHeight = 175 cmAge = 30 yearsSex = MaleActivity Level = Moderate (factor 1.55)

ResultMaintenance Calories: 2,734 kcal — To Lose Weight: 2,234 kcal — To Gain: 3,234 kcal

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FAQs

How accurate is TDEE calculated from formulas?

Formula-based TDEE estimates have an error margin of about ±10–15% due to individual variation in metabolism, muscle mass, and daily activity. Use the result as a starting point, track your weight for 2–3 weeks, and adjust calories up or down based on actual results.

How much of a calorie deficit should I create to lose weight?

A deficit of 500 kcal/day produces approximately 0.5 kg/week of weight loss (3,500 kcal ≈ 1 pound of fat). Deficits over 1,000 kcal/day risk muscle loss, metabolic adaptation, and nutritional deficiencies. Sustainable weight loss is typically 0.5–1 kg per week.

Does eating too little slow metabolism?

Yes — severe calorie restriction triggers adaptive thermogenesis, where the body reduces metabolic rate to conserve energy. This is commonly called 'starvation mode.' The effect is real but modest (100–300 kcal/day reduction). Maintaining sufficient protein intake and resistance training minimises this effect.