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Your likely daily energy use
2,041 as low as
2,430 kcal/day
2,819 as high as
±16% — the shaded band is where your real figure most likely sits.
Show the arithmetic
- BMR (Mifflin-St Jeor)
- 10(82) + 6.25(178) − 5(34) + 5 = 1768 kcal
- Activity — Lightly active
- 1768 × 1.375 = 2430 kcal
- Honest band — ±16%
- 2041 – 2819 kcal/day
Mifflin-St Jeor is the default because it is the best-validated equation that needs no body-fat number. Harris-Benedict would give 1,848 kcal for the same person — a difference of well under 100 kcal. The formula is not what makes these calculators wrong; the activity multiplier is.
Where your calories go
Estimated daily breakdown of your 2,430 kcal TDEE.
- BMR (Resting) 1,768 kcal (73%)
Organs, brain & heart function at complete rest
- TEF (Food digestion) 243 kcal (10%)
Energy spent digesting protein, carbs & fats (~10%)
- NEAT (Daily movement) 294 kcal (12%)
Walking, standing, fidgeting & non-exercise movement
- EAT (Workouts) 126 kcal (5%)
Structured workouts, sports & cardio sessions
So what do I eat?
One recommendation, not a menu. Moderate loss is marked because it is the rate most people actually sustain. Pick another row to move the numbers.
1,944 kcal/day · -0.44 kg per week, estimated
Macros — as ranges, because that is what the evidence supports
- Protein 148–180 g 1.6–2.2 g per kg bodyweight, upper end while cutting
- Fat 43–65 g 20–30% of calories
- Carbs 160–241 g whatever the calorie target has left
How to replace this estimate with your own number
Every figure on this page is a starting point, and the ±band is the honest size of the error. After two to three weeks of eating near your target, weigh yourself daily and compare the weekly averages, not single days. If the average moved less than the estimate predicted, your real maintenance is lower than shown — subtract roughly 100 kcal and hold for another fortnight. If it moved faster, add 100. Two cycles of that beat any formula, including this one.
2–3 Week Self-Correction Calculator
Calculators estimate; your body provides ground truth. Enter your 2–3 week progress to calculate your actual real-world TDEE.
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