TDEE (Total Daily Energy Expenditure) & Calorie Deficit Calculator
Calculate your Basal Metabolic Rate (BMR), maintenance TDEE calories, and 500-calorie fat loss target.
Reviewed by: Sarah Jenkins, RDN, PE • Residential Engineering & Nutrition Desk
Methodology: Verified Formula
Presets:
Daily Maintenance Calories (TDEE)
2,688 kcal/day
Fat Loss Target (-500 kcal/day)
2,188 kcal/day (~1 lb/wk)
Resting BMR / Lean Bulk (+300)
1734 BMR / 2988 Bulk
500 kcal daily deficit equals 3,500 kcal/week (~1 lb of fat loss).
Scenario Comparison & Benchmark Table (TDEE Calorie Calculator)
Compare how scaling Weight (lbs) affects your output (click any row to load those values into the calculator above):
| Weight (lbs) | Daily Maintenance Calories (TDEE) | Fat Loss Target (-500 kcal/day) | Resting BMR / Lean Bulk (+300) |
|---|---|---|---|
| 88 | 2,076 kcal/day | 1,576 kcal/day (~1 lb/wk) | 1340 BMR / 2376 Bulk |
| 131 | 2,379 kcal/day | 1,879 kcal/day (~1 lb/wk) | 1535 BMR / 2679 Bulk |
| 175 (Baseline) | 2,688 kcal/day | 2,188 kcal/day (~1 lb/wk) | 1734 BMR / 2988 Bulk |
| 219 | 2,997 kcal/day | 2,497 kcal/day (~1 lb/wk) | 1934 BMR / 3297 Bulk |
| 263 | 3,307 kcal/day | 2,807 kcal/day (~1 lb/wk) | 2133 BMR / 3607 Bulk |
| 350 | 3,918 kcal/day | 3,418 kcal/day (~1 lb/wk) | 2528 BMR / 4218 Bulk |
Mathematical Formula & Step-by-Step Guide
Primary mathematical equation used by this model:
Mifflin-St Jeor BMR = 10×kg + 6.25×cm - 5×age + 5; TDEE = BMR × Activity Factor
- Configure your primary input (Weight (lbs), baseline set to 175) using either the direct numeric box or synchronized range slider.
- Adjust the remaining parameters (Height (Inches), Age (Years), Activity Multiplier (1.2=Desk, 1.55=Mod, 1.72=Active)) to mirror your exact scenario.
- Examine the primary output alongside the secondary breakdown metrics and the 6-tier benchmark comparison table below.
Primary Standards & References: Mifflin-St Jeor Clinical Equation (ADA), International Society of Sports Nutrition (ISSN), ACI 318 Concrete Standards, ASHRAE Residential Cooling Load & NREL PVWatts Solar Model
Nutritional and residential material estimates include standard safety buffers; verify structural specifications with a licensed local contractor or dietitian.
Nutritional and residential material estimates include standard safety buffers; verify structural specifications with a licensed local contractor or dietitian.
Frequently Asked Questions — TDEE Calorie Calculator
What mathematical formula does the TDEE (Total Daily Energy Expenditure) & Calorie Deficit Calculator use?
This calculator implements the verified relationship: Mifflin-St Jeor BMR = 10×kg + 6.25×cm - 5×age + 5; TDEE = BMR × Activity Factor. Each variable (Weight (lbs), Height (Inches), Age (Years), Activity Multiplier (1.2=Desk, 1.55=Mod, 1.72=Active)) is evaluated in real time using double-precision floating-point arithmetic so there is zero rounding drift across multi-step scenarios.
How does changing Weight (lbs) impact the final result?
Weight (lbs) acts as the primary driver in this model (default baseline: 175). Use the Reference Benchmark Table on this page to compare how scaling Weight (lbs) from conservative to aggressive levels changes both the primary outcome and secondary ratios.
What standards and sources back this TDEE Calorie Calculator methodology?
Our model is audited by Sarah Jenkins, RDN, PE • Residential Engineering & Nutrition Desk and calibrated against Mifflin-St Jeor Clinical Equation (ADA), International Society of Sports Nutrition (ISSN), ACI 318 Concrete Standards, ASHRAE Residential Cooling Load & NREL PVWatts Solar Model. Note: Nutritional and residential material estimates include standard safety buffers; verify structural specifications with a licensed local contractor or dietitian.