By Coach Jeff Alagar, NASM Physique and Bodybuilding Coach and ISSA Certified Nutritionist. Updated November 2026.
TDEE (total daily energy expenditure) is the number of calories you burn in a day. Eat at your TDEE to maintain weight, about 10 to 20% below it to lose fat, and about 10% above it to build muscle. Enter your details below for your numbers.
How this tdee calculator works
The calculator estimates your BMR (calories at rest) with the Mifflin-St Jeor equation, the formula the Academy of Nutrition and Dietetics rates as the most accurate for most adults. If you know your body fat %, it switches to Katch-McArdle, which uses lean mass instead. BMR is then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active).
Treat the result as a starting point. Eat the target for two to three weeks, track your morning weight, and adjust by 100 to 200 kcal if the trend does not match your goal. This is exactly how I set calories for my online coaching clients.
Frequently asked questions
What is a good TDEE for a Filipino office worker?
Most sedentary Filipino adults land between 1,600 and 2,400 kcal a day, depending on size and sex. A 60 kg woman at a desk job is often around 1,700 kcal; a 75 kg man around 2,200 kcal.
Should I eat back the calories from my workouts?
No. The activity level you pick already counts your training. Adding workout calories on top usually double-counts them.
Why am I not losing weight at my TDEE minus 500?
Most people underestimate what they eat by 20 to 40%, especially rice, oil, sauces and drinks. Weigh your food for a week before cutting calories further.
Related calculators
These calculators give general estimates for healthy adults and are not medical advice. If you are pregnant, under 18, or have a medical condition, ask your doctor before changing your diet or training.
