TDEE Calculator
Daily calories you burn, from BMR and activity.
Поддерживать · Калории
2,759 ккал / день
BMR: 1,780 kcal
Снизить вес (~0,45 кг в неделю)
2,259 kcal
Набрать вес (+300 ккал)
3,059 kcal
Как работает tdee calculator
Total Daily Energy Expenditure (TDEE) is how many calories you burn in a day. It starts with your Basal Metabolic Rate (BMR), the energy your body uses at rest, then multiplies it by an activity factor.
This calculator uses the Mifflin-St Jeor equation, published in 1990 in the American Journal of Clinical Nutrition. A 2005 systematic review by the Academy of Nutrition and Dietetics found it predicts resting energy expenditure within 10% for most non-obese adults, more accurately than the older Harris-Benedict equation.
For weight loss, the NHS recommends a deficit of about 500 kcal per day, which corresponds to roughly 0.45 kg (1 lb) lost per week. This tool applies that deficit for the cutting target and a smaller 300 kcal surplus for lean gaining.
- Activity multipliers range from 1.2 (sedentary) to 1.9 (hard daily training plus a physical job).
- BMR is only an estimate. Track your weight for two to three weeks and adjust intake by 100-200 kcal if the trend does not match your goal.
- Very low intakes are not advised. The NHS floor for most women is around 1,500 kcal and for most men around 1,800 kcal without medical supervision.