Bemivo
TDEE calculator
Your total daily energy expenditure: the calories you burn in a day, the targets to lose or gain, and a macro split.
The formulas were derived with this variable. It is not an identity setting.
Lose 0.5 kg (1 lb) a week
1,800 kcal
Lose 0.25 kg (0.5 lb) a week
2,050 kcal
Maintain
2,300 kcal
Gain 0.25 kg (0.5 lb) a week
2,550 kcal
Gain 0.5 kg (1 lb) a week
2,800 kcal
Targets never go below 1500 kcal, whatever the arithmetic says.
173 g
Protein
230 g
Carbs
77 g
Fat
These splits are presets, not a clinical standard.
A screening number, not a diagnosis. Talk to a doctor about anything that worries you.
About this number
TDEE, total daily energy expenditure, is your BMR times an activity factor, from 1.2 for little exercise to 1.9 for hard physical work. Treat the result as a starting point: weigh in for two or three weeks and adjust by what your weight does.
The ranges most guidelines accept are 10 to 35 percent of calories from protein, 45 to 65 from carbohydrate and 20 to 35 from fat. The splits here are presets, not a clinical standard.
Sedentary × 1.2
Desk job, little exercise
Lightly active × 1.375Current
Exercise 1 to 3 days a week
Moderately active × 1.55
Exercise 3 to 5 days a week
Active × 1.725
Exercise 6 to 7 days a week
Very active × 1.9
Physical job or twice-daily training
Dailyneeds=BMR× 1.375(Lightlyactive)
Sources
- Human energy requirements: energy requirements of adults
FAO, WHO and UNU, 2004
- Rethinking the Acceptable Macronutrient Distribution Range for the 21st Century
National Academies, 2024
Questions people ask
What does TDEE mean?
Total daily energy expenditure: every calorie you burn in a day, at rest and moving. Eat about your TDEE and your weight stays the same; eat below it to lose, above it to gain.
Are maintenance calories the same as TDEE?
Yes. Maintenance calories are what keeps your weight where it is, which is your TDEE. To work them out, multiply your BMR by an activity factor from 1.2 to 1.9; this calculator does both steps.
How do I choose my activity level?
Pick the one that matches a normal week: sedentary for a desk job with little exercise, lightly active for exercise 1 to 3 days a week, moderately active for 3 to 5, active for 6 to 7, and very active for a physical job or training twice a day.
How many calories should I eat to lose weight?
A common starting point is 250 to 500 calories below your TDEE, roughly a quarter to half a kilo a week. The targets here never go below 1,200 calories for women or 1,500 for men.
How accurate is a TDEE calculator?
It is an estimate, an equation for your BMR times the activity level you choose, and both can be off. Treat the result as a starting point: weigh in for two or three weeks and adjust by what your weight does.
Every calculator, free
Eight ways to read the same measurements. No account, nothing saved anywhere but your browser.
- BMI calculatorBody mass index and the healthy weight range for your height
- Body fat calculatorUS Navy method, from three tape measurements
- Ideal weight calculatorFour formulas, and the BMI range
- BMR calculatorThe calories your body burns at complete rest
- Waist to height ratio calculatorWaist to height, and waist to hip
- Child BMI calculatorPercentile for age and sex, children and teens 2 to 19
- Kg to lbs to stone, and cm to feet and inchesKilograms, pounds, stones, centimetres, feet and inches
Bemivo for iPhone and Android
Keep every number, and see where it is going.
The Bemivo app is a weight tracker: a trend line that ignores the daily noise of the scale, goals with a projected date, and the whole family in one account. It starts with a free trial.
- History and a trend line that ignores daily noise
- Goals with a projected date
- Home Screen widgets, and Lock Screen on iPhone
- Weigh-in reminders
- Up to 10 profiles for the family
- Body measurements, CSV and a PDF for your doctor
The calculators on this website stay free.