TDEE & Calorie Planner

Total Daily Energy Expenditure Calculator

Maintenance

2546

Calories per day

Weight Loss

2046

-0.5 kg per week

Weight Gain

3046

+0.5 kg per week

Extreme Loss

1546

-1 kg per week

Daily Macronutrient Suggestion (Maintenance)

P

191g

Protein

C

255g

Carbs

F

85g

Fats

Understanding TDEE

TDEE stands for **Total Daily Energy Expenditure**. It is the total number of calories your body burns in a 24-hour period.

Most of your calories are burned via your **Basal Metabolic Rate (BMR)**, which is the energy required to keep your heart beating and organs functioning while at rest.

The Science of Weight Loss

The 3,500 Calorie Rule

To lose roughly 0.5 kg (1 lb) of fat per week, you typically need to create a deficit of **3,500 calories** over 7 days, or about 500 calories per day.

Sustainable progress is key. While "Extreme Weight Loss" is possible, medical professionals generally recommend a steady loss of 0.5kg to 1kg per week to preserve muscle mass and ensure metabolic health.

How to Use This Calorie Calculator

This calorie calculator estimates how many calories your body needs each day based on your age, gender, height, weight, and activity level. Simply enter your details and the tool will instantly generate your maintenance calories as well as suggested targets for weight loss or weight gain.

BMR vs TDEE Explained

Your Basal Metabolic Rate (BMR) represents the number of calories your body burns at complete rest. This includes breathing, circulation, and brain activity. Your Total Daily Energy Expenditure (TDEE) builds on BMR by factoring in physical activity such as walking, exercise, and daily movement.

Example Calculation

A 30-year-old male, 175cm tall, weighing 75kg, with moderate activity will have:

  • BMR ≈ 1,700 calories
  • TDEE ≈ 2,600 calories
  • Weight loss target ≈ 2,100 calories

Best Calories for Weight Loss

Sustainable fat loss typically happens at a deficit of 300–500 calories per day. Extreme deficits may lead to muscle loss, hormonal disruption, and poor adherence.

Common Mistakes

  • Overestimating activity level
  • Not tracking portion sizes
  • Ignoring liquid calories
  • Cutting too aggressively

Frequently Asked Questions

Is this calculator accurate?
It provides estimates, not medical advice.

How often should I recalculate?
Every 4–6 weeks.

Should I eat back exercise calories?
Usually no, unless training intensely.

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