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VELNARO

TDEE Calculator

TDEE estimates how many calories you burn in a typical day. It is the number to use when planning to maintain, lose or gain weight.

TDEE (maintenance calories)

1,884 kcal/day

BMR

1,370 kcal/day

Activity multiplier

1.38×

Weight loss (500 kcal deficit)

1,384 kcal/day

Weight gain (500 kcal surplus)

2,384 kcal/day

Weekly deficit if you eat 500 less

≈ 3,500 kcal ≈ 0.45 kg of fat per week

How this was worked out

  1. Step 1BMR = 10 × 65 + 6.25 × 165 − 5 × 30 − 161 = 1,370
  2. Step 2TDEE = 1,370 × 1.38 = 1,884 kcal/day

Estimates vary between individuals. Track your weight for two to three weeks and adjust by 100–200 kcal if the trend does not match your goal.

Important

This tool provides an estimate for general information only. It is not a medical diagnosis, and it does not replace advice from a qualified health professional. Body composition, ethnicity, age and medical history all affect the real picture — speak to a doctor or dietitian before making changes to your diet, training or medication.

Formula

TDEE = BMR × activity multiplier

Example

Input

Female, 30, 165 cm, 65 kg, light activity

Result

≈ 1,891 kcal/day

Frequently asked questions

A 500 kcal daily deficit is a common starting point, which is roughly 0.45 kg (1 lb) of fat per week. Avoid very large deficits without supervision.

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