Metabolism
Estimate total daily energy expenditure, compare calorie targets for weight change, and export macro-friendly reports. Powered by BMR formulas plus custom activity factors.
BMR
1659 kcal
Resting metabolic expenditure
TDEE
2571
Moderate exercise (3-5 days/week)
Macro guide
140g protein · 343g carbs · 71g fats
*Values assume natural metabolism. Medical supervision recommended for very low calorie plans.
Adjust intake based on your goals.
Mild weight loss (~0.25 kg/week)
2321 kcal/day
Calorie deficit of 250
Weight loss (~0.5 kg/week)
2071 kcal/day
Calorie deficit of 500
Fast weight loss (~1 kg/week)*
1571 kcal/day
Calorie deficit of 1000
Mild weight gain (~0.25 kg/week)
2821 kcal/day
Calorie surplus of 250
Weight gain (~0.5 kg/week)
3071 kcal/day
Calorie surplus of 500
Fast weight gain (~1 kg/week)*
3571 kcal/day
Calorie surplus of 1000
Total Daily Energy Expenditure is the amount of energy your body burns per day. It combines your basal metabolic rate (resting calories), activity level, and the thermic effect of food. Knowing TDEE helps set realistic calorie targets for weight maintenance, fat loss, or muscle gain.
Basal Metabolic Rate
Energy used at rest to keep organs functioning. Influenced by age, sex, muscle mass, and hormones.
Activity expenditure
Calories spent on movement, exercise, daily chores, and jobs. This is the most flexible part of TDEE.
Thermic effect of food
Digestion costs energy. Protein has the highest thermic effect, which is why high-protein diets feel filling.