Calculate your Basal Metabolic Rate (BMR) — calories burned at complete rest.
2
Multiply BMR by your activity factor (1.2–1.9) to get your TDEE.
3
To lose weight, eat 500 kcal/day less. To gain, eat 500 kcal/day more.
Frequently Asked Questions
What is TDEE? ▼
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including all activity. It is calculated by multiplying your BMR by an activity factor.
How fast will I lose weight on a calorie deficit? ▼
A 500 calorie per day deficit leads to approximately 0.5 kg (1 lb) of fat loss per week, since 1 kg of fat equals roughly 7,700 calories.