TDEE & Calorie Deficit Calculator
Find your exact daily calorie and macronutrient targets for sustainable fat loss, muscle building, or weight maintenance.
Calories expended at absolute rest just to maintain biological life.
Your true maintenance calories including exercise and daily movement.
Step 2: Choose Your Goal Target
Select your desired rate of progress to see your daily target and macro split.
Macronutrient Targets (2316 kcal)
How Your Total Daily Energy Expenditure (TDEE) is Calculated
Your metabolism is made up of four distinct energy components:
Resting Energy
Calories burned maintaining basic organ functions: heart beating, lungs breathing, brain activity, and cellular turnover.
Daily Movement
Energy expended through subconscious daily activities: walking, standing, pacing, typing, and household chores.
Workout Expenditure
Direct physical training sessions including weightlifting, running, cycling, swimming, and HIIT.
Digestion Burn
The caloric cost of digesting and absorbing nutrients. Protein has the highest TEF (20-30%), burning up to a third of its calories in digestion!
Activity Level Multiplier Guide
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.20 | Desk job, <5,000 steps/day, little or no exercise. |
| Lightly Active | 1.375 | Light exercise/sports 1-3 days/week or 6,000-8,000 steps/day. |
| Moderately Active | 1.55 | Moderate exercise/sports 3-5 days/week or 8,000-11,000 steps/day. |
| Very Active | 1.725 | Hard exercise/sports 6-7 days/week or physically demanding job. |
Frequently Asked Questions About Calorie Deficits
Everything you need to know about food nutrition, tracking, and calories.
Ready to Hit Your Target Without Weighing Food?
Take a photo of whatever you eat. Banana Vision's AI computer vision calculates calories, macros, and portions automatically against your daily target.