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Q: What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR)—the calories needed to keep you alive—plus the energy you burn through daily movement, exercise, and digesting food.

Q: How many calories should I eat to lose weight?

To lose weight, you need to eat fewer calories than your TDEE. A standard, sustainable deficit is 500 calories per day below your maintenance. This generally results in about 1 pound (0.45 kg) of fat loss per week.

Q: Why do I need to calculate my macros?

Calories dictate how much weight you lose or gain, but macronutrients (protein, carbs, and fats) dictate the composition of that weight. Hitting a high protein target ensures you retain muscle mass while losing fat, while carbs and fats regulate your energy levels and hormones.

Q: What is the difference between Mifflin-St Jeor and the Tinsley equation?

The Mifflin-St Jeor equation is the global standard for estimating resting metabolic rate for the general population. However, recent sports science studies show standard formulas underestimate the metabolic rate of lean, resistance-trained athletes. If you lift weights 4-6 days a week, the Tinsley (2018) equation provides a much more accurate baseline.

TDEE

Gender

Formula

Mifflin-St Jeor

Biometrics

Age

yrs

Height

Weight

Activity Level

Daily Maintenance

2,705 kcal / day

BMR: 1,745 kcal

Macros

Protein:

203g 30%

Carbs:

237g 35%

Fat:

105g 35%

Ideal Weight

Estimated: 70 - 74 kg

Your ideal body weight is estimated between 70-74 kg based on clinical formulas. Athletes and lifters with muscle mass will naturally exceed these baselines.

G.J. Hamwi (1964) 74 kg

B.J. Devine (1974) 72 kg

J.D. Robinson (1983) 70 kg

D.R. Miller (1983) 70 kg

BMI Score

Calculated: 24.1

Your BMI is 24.1, which classifies your body mass index as Normal Weight.

< 18.5 Underweight

18.5 – 24.9 Normal Weight

25.0 – 29.9 Overweight

30.0+ Obese

Frequently Asked Questions

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR)—the calories needed to keep you alive—plus the energy you burn through daily movement, exercise, and digesting food.

How many calories should I eat to lose weight?

To lose weight, you need to eat fewer calories than your TDEE. A standard, sustainable deficit is 500 calories per day below your maintenance. This generally results in about 1 pound (0.45 kg) of fat loss per week.

Why do I need to calculate my macros?

Calories dictate how much weight you lose or gain, but macronutrients (protein, carbs, and fats) dictate the composition of that weight. Hitting a high protein target ensures you retain muscle mass while losing fat, while carbs and fats regulate your energy levels and hormones.

What is the difference between Mifflin-St Jeor and the Tinsley equation?

The Mifflin-St Jeor equation is the global standard for estimating resting metabolic rate for the general population. However, recent sports science studies show standard formulas underestimate the metabolic rate of lean, resistance-trained athletes. If you lift weights 4-6 days a week, the Tinsley (2018) equation provides a much more accurate baseline.

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