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This calculator uses industry-standard formulas and is updated for 2025 UK data. Results are estimates for general guidance.
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Understanding your Total Daily Energy Expenditure (TDEE) is the cornerstone of successful weight management, whether you're looking to lose fat, build muscle, or maintain your current weight. Our free TDEE calculator uses scientifically validated formulas to calculate exactly how many calories your body burns each day based on your personal statistics and activity level.
Definition: The number of calories your body burns at complete rest just to keep you alive (breathing, circulating blood, regulating temperature, cell production).
Represents: 60-75% of your total daily calorie burn
Example: A 30-year-old woman (65kg, 165cm) has a BMR of approximately 1,400 calories/day
Definition: Your BMR multiplied by your activity level - the total calories you burn in a day including all movement and exercise.
Represents: 100% of your calorie burn
Example: Same woman with moderate activity (gym 3-5x/week): TDEE = 2,170 calories/day
⚠️ Common Mistake: Many people confuse BMR with TDEE and eat too few calories, slowing their metabolism. Always use TDEE (not BMR) to set your calorie targets!
Your activity level multiplier is critical for accuracy. Here's how to choose the right one:
| Activity Level | Multiplier | Description | Real Examples |
|---|---|---|---|
| Sedentary | × 1.2 | Little or no exercise, desk job | Office worker, drives to work, <3,000 steps/day |
| Lightly Active | × 1.375 | Light exercise 1-3 days/week | Desk job but gym 1-3x/week, 5,000-7,000 steps/day |
| Moderately Active | × 1.55 | Moderate exercise 3-5 days/week | Gym 3-5x/week (45-60 min), 7,000-10,000 steps/day |
| Very Active | × 1.725 | Hard exercise 6-7 days/week | Intense training 6-7x/week, active job, >10,000 steps/day |
| Extra Active | × 1.9 | Very hard exercise & physical job | Professional athlete, construction worker who trains, 2x/day workouts |
💡 Pro Tip: Most people overestimate their activity level. If unsure, choose the lower level and adjust after 2-3 weeks based on actual weight change. Going to the gym 3x/week doesn't necessarily mean "Very Active" if you have a desk job!
125g
Protein (30%)
167g
Carbs (40%)
56g
Fat (30%)
175g
Protein (2g/kg)
439g
Carbs (50%)
97g
Fat (25%)
99g
Protein (1.6g/kg)
363g
Carbs (55% - endurance)
66g
Fat (22.5%)
Once you know your TDEE, the next step is dividing those calories into macronutrients (protein, carbs, fat). Here's how:
4 calories/gram
Why: Preserves muscle during fat loss, builds muscle during surplus, highest satiety
4 calories/gram
Why: Primary energy source, fuels intense workouts, supports recovery
9 calories/gram
Why: Essential for hormone production, vitamin absorption, brain health
Let's say your TDEE is 2,200 calories/day and you want to lose weight at 1,760 calories/day (20% deficit):
| 1. Protein first (30%): | 1,760 × 0.30 = 528 cal ÷ 4 = 132g protein |
| 2. Fat (25%): | 1,760 × 0.25 = 440 cal ÷ 9 = 49g fat |
| 3. Carbs (remaining 45%): | 1,760 × 0.45 = 792 cal ÷ 4 = 198g carbs |
⚠️ Warning: Don't go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision. Too aggressive = muscle loss + metabolic slowdown!
💡 Pro Tip: Natural lifters can gain ~0.25kg muscle per week as beginners, slowing to 0.1kg/week as advanced. Don't bulk too aggressively or you'll just gain fat!
Who can recomp successfully: Beginners to lifting, returning after layoff, or overfat individuals
Problem: Going to the gym 3x/week doesn't make you "Very Active" if you sit at a desk the rest of the time. Solution: Be honest. Most people are Lightly or Moderately Active. Track steps - sedentary is <5,000, lightly active is 5,000-7,500, moderate is 7,500-10,000.
Problem: Your TDEE decreases as you lose weight - a smaller body burns fewer calories. Solution: Recalculate your TDEE every 5kg of weight loss and adjust your intake accordingly.
Problem: Your BMR is 1,500 but you're eating 1,500 despite being active - too aggressive! Solution: Base your calorie targets on TDEE, not BMR. Create deficits from TDEE (e.g., TDEE 2,200 → eat 1,760 for -20%).
Problem: "I'm eating 1,800 calories but not losing weight!" - likely eating 2,200+ due to inaccurate tracking. Solution: Use a food scale, track everything including oils/condiments, don't forget weekend calories.
Problem: TDEE is 2,500 but eating 1,200 calories (48% deficit!) leads to muscle loss, metabolic adaptation, hunger. Solution: Stick to 15-25% deficits. Losing 0.5-1% body weight per week is optimal.
Problem: "I should lose 0.5kg/week but I've been the same weight for 5 days!" - water retention, hormones, digestion cause daily fluctuations. Solution: Track weekly averages and monthly trends. Use apps like Happy Scale or Libra to smooth fluctuations.
Problem: Non-Exercise Activity Thermogenesis (fidgeting, walking, standing) can be 300-500 calories but isn't "exercise". Solution: Increase daily movement - park farther, take stairs, walk while on calls. NEAT can make or break results.
Reviewed by: Dr. Rachel Stevens, PhD - Sports Nutrition Specialist
Credentials: PhD in Exercise Physiology | Registered Nutritionist (Sport & Exercise) | 12+ years helping athletes optimize nutrition
Certifications: UKSCA Accredited, SENr Registered, BASES Accredited Sport Scientist
Last updated:
Our TDEE calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate formula for modern populations (validated in peer-reviewed studies 2016-2024).
✓ Expert Reviewed — This calculator is reviewed by our team of financial experts and updated regularly with the latest UK tax rates and regulations. Last verified: January 2026.