TDEE questions, answered

TDEE (total daily energy expenditure) is the total number of calories you burn in a day: your resting burn (BMR) plus the energy you use moving, exercising and digesting food. Eat at your TDEE and your weight stays roughly steady.

BMR is what you burn at complete rest. TDEE is BMR plus everything else you do. You eat to your TDEE, not your BMR. Find your BMR.

We estimate your resting burn with the Mifflin-St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 for men or −161 for women. If you enter your body fat, we use Katch-McArdle instead. Then we multiply by your activity level, from 1.2 (sedentary) to 1.9 (athlete).

Usually within 10–15%, or about 200–300 calories a day. Treat it as a starting point: eat your target for 2–3 weeks, watch your weekly average weight, and adjust by 100–200 calories if it isn't moving the way you expected. How to find your true maintenance.

Pick lower if you're unsure; most people overestimate. Your daily steps are a good guide: under 5,000 is Sedentary, 5,000–7,500 is Light. Move up a level only if you also train hard most days. Count your whole day, not just the gym.

Every 10–20 lb (5–10 kg) you lose or gain, or every 4–6 weeks. A smaller body burns less, so your target drops as you go. That's one of the most common reasons weight loss slows down.

About 500 calories a day below your TDEE leads to roughly 1 lb (0.45 kg) a week at first. A better guide is your body weight: losing 0.5–1% of it a week is the sweet spot. Calculate your deficit.

Don't eat below about 1,200 calories a day (women) or 1,500 (men) without medical supervision. Very low intakes make it hard to get enough protein, vitamins and minerals, and they cost you muscle. A 300–500 calorie deficit is easier to stick with.

Almost always, you're eating more than you think. People commonly under-count food by 20–40%: oils, sauces, drinks and bites add up. Other causes are an activity level set too high, or water weight hiding fat loss for a week or two. Read the full guide.

No. Your TDEE already includes your workouts through your activity level, so adding them again counts them twice. Fitness trackers also tend to overestimate exercise burn, sometimes by a lot.

No. Weight loss comes mainly from eating less than your TDEE. Exercise still matters: strength training helps you keep muscle while you lose fat, and any movement is good for your health. Start with what you'll actually do.

Yes, your TDEE is the same, but your appetite isn't. Make protein the first thing you eat at each meal and strength train 2–3 times a week to protect muscle. Follow your prescriber's advice on how much to eat.

There's no single best one. Set protein first, about 0.7–1 g per lb of body weight (1.6–2.2 g/kg) if you're losing fat or lifting. Then split the rest between carbs and fat however you like eating. Calculate your macros.

BMI only uses height and weight, so it can't tell muscle from fat. If you lift, check your waist size or body fat instead. Entering your body fat in the calculator also makes your TDEE more accurate.

Yes. All calculators are free with no sign-up. Meal plans built to your numbers are coming soon: your first 3-day plan will be free, and longer plans with meal swaps will be optional and paid.

Our team writes each page from published research and checks every number against its source. Our content isn't reviewed by a doctor or registered dietitian, so treat it as general information. See our editorial policy and about page.

No. Our numbers are estimates for healthy adults aged 18–80. If you're pregnant, breastfeeding, under 18 or managing a medical condition, talk to your doctor or a registered dietitian. Medical disclaimer.