How accurate is a TDEE calculator?

TDEE calculators give a solid estimate, typically accurate within 10-15%. Track your calories and weight for 2-3 weeks and adjust based on real-world results.

What activity level should I choose?

Most people overestimate their activity level. Unless you have a physical job or exercise intensively 5+ days a week, choose 'sedentary' or 'lightly active' to avoid overestimating your calorie needs.

How many calories should I eat to lose 1 pound per week?

Eat 500 calories below your TDEE each day. Since 3,500 calories equals approximately 1 pound of fat, a 500-calorie daily deficit equals about 1 pound lost per week.

Why is my weight not changing even though I'm eating at my TDEE?

Your calculated TDEE may be higher than your actual TDEE. Try reducing your intake by 10% and track for another 2-3 weeks. Real-world tracking is more reliable than calculator estimates.

Should I eat less on rest days?

For most people, the difference is minimal. Unless you're an advanced athlete, eating a consistent amount daily is psychologically easier and metabolically equivalent to cycling calories.

[Бесплатно] TDEE Calculator (Free) — Total Daily Energy Expenditure & Calorie Calculator

Возраст ИМТ TDEE Беременность Макросы Идеальный вес

Personal Profile

Unit System

Gender

Age 28 yrs

Weight (kg)

Height (cm)

Activity Multiplier

Calories Result

2,350

Maintenance Calories / Day

BMR (At Rest)1,709

Energy Ratio1.38x

Cutting1,850−500 cal

Maintain2,350Stay same

Bulking2,650+300 cal

The Mifflin-St Jeor formula is the industrial standard for calculating calorie needs. Consistency over 2 weeks is key.

Часто задаваемые вопросы (FAQ)

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, accounting for everything from basic biological functions to exercise and daily activities. It is the most important number in any body composition plan.

TDEE vs BMR

Your Basal Metabolic Rate (BMR) is the calories your body burns at complete rest. Your TDEE multiplies your BMR by an activity factor. Our calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for most people.

Using TDEE for Your Goals

Weight Loss: Create a 500-calorie daily deficit (eat TDEE minus 500). This creates approximately 1 pound of fat loss per week.
Muscle Gain: Eat in a 200-300 calorie surplus above TDEE to minimize fat gain while building muscle.
Maintenance: Eat at your TDEE. Your weight should stay stable over time.

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Last updated: April 3, 2026

Personal Profile

Calories Result

Часто задаваемые вопросы (FAQ)

What is TDEE?

TDEE vs BMR

Using TDEE for Your Goals

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