CalcFitLab

TDEE Calculator

Daily calories you burn, from BMR and activity.

Halten · Kalorien

2,759 kcal / Tag

BMR: 1,780 kcal

Abnehmen (~0,45 kg/Woche)

2,259 kcal

Zunehmen (+300 kcal)

3,059 kcal

Geprüft vom CalcFitLab Editorial TeamAktualisiert am 2026-08-01Unsere Methodik lesen

So funktioniert der 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.

Häufig gestellte Fragen

BMR is the energy your body uses at complete rest for basic functions like breathing and circulation. TDEE is BMR multiplied by an activity factor, so it accounts for movement, exercise and digestion across the whole day.
A 2005 review in the Journal of the American Dietetic Association compared predictive equations and found Mifflin-St Jeor was the most reliable for resting energy expenditure in healthy adults, so it is the modern default.
The NHS suggests around 500 kcal below maintenance for steady loss of about 0.45 kg per week. Larger deficits risk muscle loss and are harder to sustain.