Your TDEE is the total energy you burn in a day, accounting for your activity level. It’s your starting point for any goal.
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You can use this calculator to calculate your TDEE.
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Or do it manually if you prefer:
Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Your BMR is what you burn at complete rest. Now multiply by your activity level:
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | × 1.2 |
| Lightly active (1–3 days/week) | × 1.375 |
| Moderately active (3–5 days/week) | × 1.55 |
| Very active (6–7 days/week) | × 1.725 |
| Extremely active (2 sessions/day) | × 1.9 |
TDEE = BMR × multiplier
| Goal | Caloric adjustment |
|---|---|
| Lose fat | TDEE − 300 to 500 kcal |
| Maintain | TDEE |
| Build muscle | TDEE + 200 to 400 kcal |
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A deficit above 500 kcal/day can cause muscle loss. A surplus above 500 kcal/day tends to lead to excess fat gain. Go slow and steady.
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Once you have your calorie target, distribute them like this (general guidance for active people):
| Macro | Recommended range | Calories per gram |
|---|---|---|
| Protein | 1.6–2.2g per kg of body weight | 4 kcal/g |
| Carbohydrates | 40–50% of total calories | 4 kcal/g |
| Fats | 25–35% of total calories | 9 kcal/g |
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For strength training, prioritize protein intake, keep fats moderate, and use carbohydrates as your main performance driver.
👉 A solid baseline: