TDEE (Total Daily Energy Expenditure) is the total number of calories your body needs each day to maintain its current weight. It includes the calories burned through basic bodily functions (like breathing and digestion) as well as physical activities (such as exercise and daily movement).
TDEE (Total Daily Energy Expenditure) is calculated using the Mifflin-St Jeor Equation to determine your Basal Metabolic Rate (BMR), then multiplying by an activity factor. This formula accounts for your age, weight, height, gender, and activity level to estimate how many calories your body needs daily.
While our calculator uses scientifically validated formulas, individual metabolism varies. Consider the result as a starting point and adjust based on your body's response over 2-3 weeks. Factors like medical conditions, muscle mass, and genetics can influence your actual calorie needs.
Sedentary: Little to no exercise (desk job, minimal movement)
Lightly Active: Light exercise 1-3 days per week
Moderately Active: Moderate exercise 3-5 days per week
Very Active: Hard exercise 6-7 days per week
Super Active: Very hard exercise, physical job, or twice-daily training
For sustainable weight loss, our calculator recommends a 500 calorie deficit from your TDEE, which typically results in losing about 0.5kg (1lb) per week. Larger deficits may lead to faster initial results but can be harder to maintain long-term and may impact nutrition and metabolism.
Yes. As your weight changes, your calorie needs change too. We recommend recalculating your TDEE every 5-10kg (10-20lbs) of weight change, or if you significantly alter your activity level. This ensures your nutrition plan remains aligned with your current needs.
While calorie balance is the primary factor in weight changes, the quality of your nutrition significantly influences health, energy, and body composition. Focus on nutrient-dense whole foods, sufficient fibre, and at least 0.8 grams of protein per kilogram of body weight per day. Higher protein intakes—up to around 1.6 grams per kilogram—may be beneficial for those who are older, highly active, or aiming to build or maintain muscle mass. Staying within your calorie target while prioritising food quality will help you achieve optimal results.