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TDEE Calculator
Your TDEE (total daily energy expenditure) is all the calories your body burns in a day: at rest, moving and digesting. Estimate it by three formulas, see the calories for a weekly pace, your weight range by BMI, and when you'd get there.
- TDEE is the calories at rest (BMR) times how active you are. At rest is worked out by Mifflin-St Jeor; with your body fat typed, by Katch-McArdle, which counts only lean mass. Harris-Benedict is the revised one of 1984. Without your body fat, Katch-McArdle uses one estimated from your BMI, age and sex (Deurenberg’s formula).
- A pound of body fat is taken as 3,500 calories, a kilogram as 7,700, so a pound a week is 500 a day. The calories are worked out again each week as the weight changes, and they never go under 1,500 a day for a man or 1,200 for a woman: from there the pace slows.
- A pace is greyed out when it would take the calories under that floor, or lose more than 1% of the weight a week.
- Top of healthy is a BMI of 24.9 at your height; Sustainable, the top of a BMI of 21 to 23. The gram ranges are the usual shares of the calories: protein 15 to 25%, fat 20 to 35%, carbs 45 to 65%; protein’s RDA is 0.8 g a kg.
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