TDEE (Total Daily Energy Expenditure) Calculator

Total daily energy expenditure is your basal metabolic rate multiplied by an activity factor. Typical factors are 1.2 for a desk job with little exercise, 1.375 for light exercise one to three days a week, 1.55 for moderate exercise three to five days, 1.725 for hard exercise six to seven days, and 1.9 for a physical job plus training. A man with a BMR of 1,755 kcal who exercises lightly has TDEE = 1,755 × 1.375 = about 2,413 kcal a day. Eating around that number maintains weight, while a modest deficit of 300 to 500 kcal is a common starting point for fat loss. Re-check your intake against the scale every few weeks, because the estimate is only a starting point.