ZovaTool

TDEE Calculator

TDEE (daily calorie need)
2678 kcal
BMR × 1.55
BMR (Mifflin-St Jeor)
1728
BMR (Harris-Benedict)
1788
Calorie goals
Mild loss (−10%) · ≈ 0.25 kg / wk2410 kcal
Loss (−20%) · ≈ 0.5 kg / wk2142 kcal
Extreme (−40%) · Aggressive1607 kcal
Maintain2678 kcal
Mild gain (+10%) · ≈ 0.25 kg / wk2945 kcal
Gain (+20%) · ≈ 0.5 kg / wk3213 kcal

How to use the TDEE Calculator

  1. Enter age, sex, height, weight.
  2. Pick your true activity level — most people overestimate.
  3. Optionally add body fat % for the more accurate Katch-McArdle BMR.
  4. Read TDEE and 6 calorie tiers for loss, maintenance and gain.
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TDEE: your real daily calorie need

Total Daily Energy Expenditure = BMR × activity multiplier. It's the maintenance line — eat above to gain, below to lose.

Mifflin-St Jeor is the most accurate general formula. Katch-McArdle is better if you know your body fat %.

A 20% deficit drops ~0.5 kg/week sustainably. Aggressive cuts (>30%) lose muscle and adherence; slow lean bulks (+10%) maximise gains with minimal fat.