How to Calculate Your Daily Calorie Needs (TDEE Explained)

To manage your weight, you need to know your Total Daily Energy Expenditure (TDEE) — the total calories your body burns in a day. Here is how to calculate it step by step.

Step 1: Calculate Basal Metabolic Rate (BMR)

BMR is the calories your body burns at complete rest — just to keep you alive. We use the Mifflin-St Jeor equation, which is the most accurate for most people.

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Example BMR Calculation

Woman, 30 years old, 65 kg, 165 cm:
BMR = (10 × 65) + (6.25 × 165) − (5 × 30) − 161
= 650 + 1,031 − 150 − 161
= 1,370 calories/day

Step 2: Apply an Activity Multiplier (TDEE)

BMR only accounts for rest. Multiply by your activity level to get TDEE:

• Sedentary (desk job, little exercise): BMR × 1.2
• Lightly active (light exercise 1–3 days/week): BMR × 1.375
• Moderately active (moderate exercise 3–5 days/week): BMR × 1.55
• Very active (hard exercise 6–7 days/week): BMR × 1.725
• Extra active (athlete, physical job): BMR × 1.9

Our example woman with moderate activity: 1,370 × 1.55 = 2,124 calories/day TDEE

Step 3: Set Your Calorie Target

• Weight loss: Eat 500 calories below TDEE per day → lose ~0.5 kg (1 lb) per week
• Aggressive weight loss: Eat 750–1,000 below TDEE → lose ~0.75–1 kg/week (not recommended below 1,200 cal/day for women or 1,500 for men)
• Maintenance: Eat at TDEE
• Weight gain: Eat 300–500 above TDEE to gain muscle with minimal fat

For our example: To lose weight, target 2,124 − 500 = 1,624 calories/day.

Why the 3,500-Calorie Rule is Oversimplified

The traditional rule says 3,500 calories = 1 pound of fat. While approximately true in the short term, your metabolism adapts over time — TDEE decreases as you lose weight and as your body downregulates to conserve energy. This is why weight loss slows after the first few weeks.

Recalculate your TDEE every 4–6 weeks as your weight changes to keep your deficit accurate.

Macronutrient Targets

Calories matter most for weight, but macros matter for body composition and satiety:

• Protein: 1.6–2.2 g per kg of body weight (most important for muscle retention during weight loss)
• Fat: Minimum 0.5–1.0 g per kg (essential for hormones and fat-soluble vitamins)
• Carbohydrates: Remaining calories (adjust based on preference and energy needs)

High-protein diets are more satiating and preserve muscle during calorie deficits — a key advantage for sustainable fat loss.