| TDEE if sedentary (× 1.2) | 2,109 |
|---|---|
| TDEE if lightly active (× 1.375) | 2,417 |
| TDEE if moderately active (× 1.55) | 2,724 |
| TDEE if very active (× 1.725) | 3,032 |
| TDEE if extra active (× 1.9) | 3,340 |
| Mild weight loss (−250 kcal) | 2,167 |
| Weight loss (−500 kcal) | 1,917 |
| Lean gain (+250 kcal) | 2,667 |
| Gain (+500 kcal) | 2,917 |
| BMR — Harris-Benedict (revised 1984) | 1,837 |
Mifflin-St Jeor BMR = 10 × 81.65 kg + 6.25 × 177.8 cm − 5 × 35 + 5 = 1,758 kcal; TDEE = 1,758 × 1.375 = 2,417 kcal/day. Any equation is an estimate (commonly off by ±10% for an individual) — track your weight for 2–3 weeks and adjust. Don’t eat below about 1,500 kcal/day without medical advice.
TDEE Calculator · free calculator by CalcWorthy