TDEE Calculator + Macros.
A moderately active 28-year-old man (180 cm, 80 kg) has a TDEE of about 2,635 kcal/day. To lose 0.5 kg/week, aim for ~2,135 kcal.
TDEE Calculator
RD with 9+ years in clinical nutrition & metabolism.
4 steps. Instant answer.
Enter sex, age, height, and weight
Select your activity level honestly
Choose your goal: lose, maintain, or gain
See TDEE, goal calories, and estimated macros
BMR × Activity = TDEE.
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Activity multipliers: Sedentary ×1.2 · Lightly Active ×1.375 · Moderately Active ×1.55 · Very Active ×1.725 · Extra Active ×1.9
TDEE is the most practical calorie number for everyday use. Unlike BMR (which assumes you never move), TDEE accounts for all the energy you expend over a full day — walking, exercise, fidgeting, and digesting food.
For weight management, the key relationship is simple: eat below TDEE to lose weight, match TDEE to maintain, eat above TDEE to gain. A deficit of 500 kcal/day produces roughly 0.45 kg (1 lb) of fat loss per week — a widely accepted, safe rate for most adults.
The macro split shown (30% protein, 25% fat, 45% carbs) is a common performance-oriented ratio. Adjust fat and carbs to personal preference — protein is the most important lever for satiety and muscle retention during a deficit.
Sources: IOM Dietary Reference Intakes for Energy (2002) · Institute of Medicine Physical Activity Multipliers