TDEE and daily calories — how to estimate BMR and TDEE
Core guide: BMR vs TDEE, activity multipliers, formulas and examples. For deficit/surplus goals see the separate calorie deficit article.
Daily calories TDEE starts with BMR (resting metabolism) and multiplies by an activity factor to estimate total burn. Our TDEE calculator uses a standard predictive equation.
BMR vs TDEE
BMR is bed-rest energy; TDEE adds walking, work, exercise, and daily movement—always higher.
Examples
Man 35y, 180cm, 82kg: illustrative BMR ~1775 kcal; at 1.55 activity → ~2750 kcal TDEE; −500 kcal for fat loss → ~2250 kcal target.
Woman 32y, 165cm, 64kg: illustrative BMR ~1350 kcal; light activity 1.375 → ~1856 kcal TDEE.
Deficits
Common sustainable deficit 300–500 kcal/day; adjust every few weeks as weight changes.
Related calculators
Important: This text is for informational purposes only and is not individual financial or tax advice.
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