TDEE Calculator: how many calories do you actually burn each day?
Your TDEE — total daily energy expenditure — is the number your weight, energy and recovery all answer to. Enter your details and get your maintenance calories, goal targets and a protein-first macro split built with recovery in mind.
Your results
Based on the Mifflin-St Jeor equation — a commonly used, validated estimation formula.
| Goal | Calories / day |
|---|---|
| Lose fatdeficit applied at your chosen pace | — |
| Maintainstay at your current weight | — |
| Gain musclemodest surplus to limit fat gain | — |
Your daily macro split (at your goal target)
Protein is set from your body weight to protect muscle and support tissue repair; fat takes roughly a quarter of your calories and carbohydrates make up the rest. Adjust within ±10% to suit your appetite and training.
⚠ This target is very low. Dropping below roughly 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision risks muscle loss and slower healing — pick a gentler pace or talk to us first.
How the calculation works
First we estimate your BMR — the energy your body burns at complete rest — using the Mifflin-St Jeor equation, the most accurate general-purpose formula validated against measured metabolism:
BMR
Your baseline burn — breathing, circulation, cell repair. Typically 60–70% of everything you spend.
× Activity = TDEE
Multiply by your activity factor (×1.20 sedentary up to ×1.90 athlete) to get your true maintenance calories.
Adjust for your goal
Subtract for fat loss, add for muscle gain. Roughly 7,700 kcal ≈ 1 kg of body fat, so a 500 kcal/day gap ≈ 0.5 kg/week.
Why a physiotherapist built this
Body weight is a clinical variable, not just a cosmetic one. Every extra kilogram multiplies the load through your knees with each step; too few calories, and the protein and energy your body needs to rebuild tissue after injury or surgery simply are not there. That is why PhysioUBK publishes tools like this one: so you can sanity-check your intake against a transparent, standard formula. Track your weight trend over 2–3 weeks and adjust by 100–200 kcal if the scale is not moving the way you expect.
TDEE calculator: frequently asked questions
What is TDEE?
TDEE stands for total daily energy expenditure — the total number of calories your body burns in a day, including rest, movement, exercise and digestion. Eating at your TDEE keeps your weight stable; eating below it creates the deficit needed for fat loss.
How does this TDEE calculator work?
It first estimates your BMR with the Mifflin-St Jeor equation (10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men or minus 161 for women), then multiplies it by an activity factor from 1.20 (sedentary) to 1.90 (athlete) to get your TDEE.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy you burn at complete rest — typically 60–70% of your daily total. TDEE adds everything else: work, walking, training and digestion. BMR tells you your floor; TDEE tells you your actual maintenance calories.
How many calories should I eat to lose weight?
A steady deficit of about 500 kcal below your TDEE loses roughly 0.5 kg per week; a gentler 250 kcal deficit loses about 0.25 kg per week. Avoid dropping below roughly 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
How accurate is a TDEE calculator?
The Mifflin-St Jeor equation is the most accurate widely used estimate, but individual metabolism still varies by roughly ±10%. Use your result as a starting point, track your weight trend for 2–3 weeks, then adjust by 100–200 kcal if the scale is not moving as expected.
Does calorie intake affect injury recovery?
Yes. Healing tissue needs energy and protein; under-eating during rehab or after surgery can slow repair and cost you muscle, which leaves joints less protected. Many people recover best at maintenance calories with high protein — ask your physiotherapist before dieting through an injury.