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TDEE & Calorie Deficit Calculator

Accurately compute your daily maintenance calories, resting metabolic burn, and target fat-loss deficits using the Mifflin-St Jeor formula.

Verified Methodology
Updated November 2026
Input ParametersInstant Live Update
Maintenance Calories (TDEE)BMR: 1709 kcal
2,649 kcal/day
Mild Deficit (-0.5lb/wk)
2,399 kcal
Weight Loss (-1lb/wk)
2,149 kcal
Extreme Deficit
1,649 kcal

Nutritional Note: Calorie needs vary by individual based on body composition, metabolic adaptation, and health status. Deficit estimates are educational mathematical guidelines and should not replace personalized clinical guidance.

Visual Analytics & BreakdownReal-time
Caloric Balance Target Spectrum
Weight Loss Deficit2,149 kcal
Maintain Current Weight2,649 kcal
Lean Muscle Surplus2,899 kcal
The 3,500 Calorie Rule

One pound of body fat contains approximately 3,500 kcal. A consistent daily deficit of 500 kcal yields exactly 1 pound (0.45 kg) of sustainable fat loss each week.

How It Works (Step-by-Step)

1

Biometrics & Body Dimensions

Input your biological sex, age, current weight, and height to determine your baseline Basal Metabolic Rate (BMR).

2

Select Activity Multiplier

Choose your genuine exercise and movement habits, from sedentary desk work to intense athletic training.

3

Target Your Ideal Deficit

Review your exact daily maintenance calories alongside healthy 250, 500, or 1,000 kcal weight-loss deficit guidelines.

Mathematical Formula & Operational Logic

Standard Equation

BMR = 10W + 6.25H - 5A + s | TDEE = BMR × Activity_Multiplier

The clinical Mifflin-St Jeor equation computes resting energy expenditure based on weight (W in kg), height (H in cm), age (A in years), and gender factor (s = +5 for males, -161 for females).

WBody Weight (kg)(Total body mass in kilograms)
HStature Height (cm)(Vertical height in centimeters)
AAge in Years(Chronological age)
sSex Constant(+5 for biological males, -161 for biological females)

Worked Case Study: 28-Year-Old Active Male (75kg, 175cm)

A 28-year-old male weighing 75 kg with a height of 175 cm exercises 3 to 5 times per week (Moderate Activity = 1.55 multiplier) and wants to lose 1 lb per week.

  • •Step 1: Compute Base BMR: (10 × 75) + (6.25 × 175) - (5 × 28) + 5 = 750 + 1093.75 - 140 + 5 = 1,708.75 kcal
  • •Step 2: Apply Activity Multiplier: 1,708.75 × 1.55 = 2,648.56 kcal (TDEE maintenance)
  • •Step 3: Calculate Fat Loss Deficit: 2,648.56 - 500 kcal = 2,148.56 kcal/day
Outcome: Daily maintenance is ~2,649 kcal. Consuming 2,149 calories per day produces 1 pound of fat loss per week.

Frequently Asked Questions

Basal Metabolic Rate (BMR) is the minimum energy your body burns strictly staying alive at complete rest (breathing, cellular repair, heartbeat). Total Daily Energy Expenditure (TDEE) accounts for all daily movement, digestion (thermic effect of food), and physical workouts.

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