Explain it like I'm 12
The TDEE calculator estimates basal metabolic rate with the Mifflin-St Jeor equation, multiplies by activity factor, then applies the selected weekly energy deficit or surplus.
Health & Fitness
Calorie Deficit / TDEE Calculator
Estimate BMR, total daily energy expenditure and a calorie target for weight maintenance, loss or gain.
Calculator
Working calculator
Live result2,151 kcal/day targetBMR 1,743 × activity 1.55 = TDEE 2,701 kcal/day. Goal adjustment -550 kcal/day.
Formula used
BMR = 10W + 6.25H − 5A + S, where S is +5 for male equation and −161 for female equation. TDEE = BMR × activity factor. Daily target = TDEE + weekly kg change × 7,700 ÷ 7.
This is the method behind the answer, so the result can be checked rather than simply trusted.Visual grid
This number is one point on a larger pattern
Calorie Deficit / TDEE is not just a final answer. It is a step on a line: before and after, input and output, assumption and result.
Micro-timehours, minutes, shiftsHuman scaledays, weeks, projectsMacro-timemonths, years, calendars
InputFormulaResult
2,151 kcal/day targetCalculationTime keeps the path visible: the input, the method and the final number belong together.
CalculationTime
Calorie Deficit / TDEE Calculation Report
2,151 kcal/day targetBMR 1,743 × activity 1.55 = TDEE 2,701 kcal/day. Goal adjustment -550 kcal/day.
Inputs
- Sex for equation
- Male equation
- Age
- 35 years
- Weight
- 80 kg
- Height
- 178 cm
- Activity factor
- 1.55
- Target weight change
- -0.5 kg/week
Method
BMR = 10W + 6.25H − 5A + S, where S is +5 for male equation and −161 for female equation. TDEE = BMR × activity factor. Daily target = TDEE + weekly kg change × 7,700 ÷ 7.
- An 80 kg, 178 cm, 35-year-old using the male equation has BMR about 1,730 kcal/day. At 1.55 activity, TDEE is about 2,682 kcal/day before goal adjustment.
Assumptions
- This is a population estimate, not a medical prescription.
- Activity factor is approximate.
- Energy balance is simplified using about 7,700 kcal per kg of body mass change.
Notes
Use this space on the printed report for client, supplier, classroom, job-location, measurement, quote or approval notes.
Source references
- Mifflin et al. resting metabolic rate equation — BMR equation source
Formula
BMR = 10W + 6.25H − 5A + S, where S is +5 for male equation and −161 for female equation. TDEE = BMR × activity factor. Daily target = TDEE + weekly kg change × 7,700 ÷ 7.
Worked example
An 80 kg, 178 cm, 35-year-old using the male equation has BMR about 1,730 kcal/day. At 1.55 activity, TDEE is about 2,682 kcal/day before goal adjustment.
Professional note
Master’s Tip: use the number as a starting estimate, then compare against 2-4 weeks of real weight and intake tracking.
Regional and unit assumptions
Health education estimate using metric inputs. Seek professional advice for medical, eating-disorder, pregnancy, adolescent or clinical needs.
Assumptions and limitations
- This is a population estimate, not a medical prescription.
- Activity factor is approximate.
- Energy balance is simplified using about 7,700 kcal per kg of body mass change.
Methodology & Accuracy
How this calculator is checked
CalculationTime pages are built around visible arithmetic: the formula, assumptions, worked example and practical limitations are shown so the result can be checked rather than simply trusted.
Formula used
BMR = 10W + 6.25H − 5A + S, where S is +5 for male equation and −161 for female equation. TDEE = BMR × activity factor. Daily target = TDEE + weekly kg change × 7,700 ÷ 7.
Standard or basis
Health education estimate using metric inputs. Seek professional advice for medical, eating-disorder, pregnancy, adolescent or clinical needs.
Where a calculator follows a named legal, trade or industry standard, that standard is cited visibly. Otherwise the page uses transparent general arithmetic and states its limits.Master's Tip
Master’s Tip: use the number as a starting estimate, then compare against 2-4 weeks of real weight and intake tracking.
Related calculators
Questions
Is TDEE exact?
No. It estimates average daily energy expenditure. Real expenditure varies by body composition, training, health and tracking accuracy.
What activity factor should I use?
Use a conservative factor first, then adjust after tracking weight and intake over time.