What is TDEE?
TDEE (total daily energy expenditure) is an estimate of how many calories you burn in a day including activity. This calculator starts from BMR using the Mifflin–St Jeor formula, then multiplies by an activity factor. Your calorie target adds a deficit or surplus depending on the goal you pick.
How a calorie deficit works
Fat loss requires burning more energy than you consume on average. A moderate deficit is easier to sustain than an aggressive one. Timeline estimates use a common rule of thumb (~7700 kcal per kg of body-fat energy)—real-world results vary with adherence, sleep, stress, and training.
Macro breakdown explained
Protein supports muscle retention—especially important in a deficit. Fats support hormones and absorption; we typically allocate roughly a quarter of calories unless you pick keto or low carb. Carbs fill remaining calories for energy and performance. Switch diet styles to bias the split toward your preference.
Diet styles at a glance
Typical macro emphasis used in this calculator’s presets (percentages are illustrative ranges of calories).
| Diet style | Carbs | Protein | Fats | Notes |
|---|---|---|---|---|
| Balanced | Moderate (~remainder) | Higher per kg body weight | ~25% kcal | General-purpose |
| Low carb | ~20% kcal | Elevated | Fills remainder | Fewer starches/sugar |
| High protein | Moderate (remainder) | ~35% kcal | ~25% kcal | Training / satiety |
| Keto | Very low (~5%) | Moderate per kg | Majority of kcal | Very low net carbs |
Common foods — calories per serving
Approximate values for planning (brands and cooking methods vary). Use labels when precision matters.
| Food | Serving | Calories (kcal) |
|---|---|---|
| Chicken breast, grilled | 100 g | 165 |
| Salmon, baked | 100 g | 206 |
| Large egg | 1 (~50 g) | 78 |
| Greek yogurt, plain nonfat | 170 g (¾ cup) | 100 |
| Cooked brown rice | 1 cup (~195 g) | 216 |
| Oats, dry | ½ cup (~40 g) | 150 |
| Banana | 1 medium | 105 |
| Apple | 1 medium | 95 |
| Whole wheat bread | 1 slice (~43 g) | 80 |
| Avocado | ½ fruit (~68 g) | 114 |
| Almonds | 28 g (~23 nuts) | 164 |
| Olive oil | 1 tbsp | 120 |
Diet tips
- Prioritize protein at each meal; build plates around lean protein + vegetables.
- Track for a few weeks, then adjust based on scale trend (weekly averages) and gym performance.
- Increase steps before slashing calories further—NEAT matters.
- If energy crashes on low carb, shift some calories from fat to carbs while keeping protein steady.