What is TDEE and how is it calculated?

TDEE stands for Total Daily Energy Expenditure. It is calculated by finding your BMR using the Mifflin-St Jeor formula then multiplying by an activity factor from 1.2 (sedentary) to 1.9 (very active).

How many calories should I eat to lose 1 pound per week?

One pound of fat equals approximately 3,500 calories, so a deficit of 500 calories per day produces roughly 1 pound of fat loss per week.

What BMI is considered healthy?

A BMI between 18.5 and 24.9 is classified as Normal weight. Below 18.5 is Underweight. 25.0 to 29.9 is Overweight. 30.0 and above is Obese.

How much protein do I need per day?

The RDA minimum is 0.36 grams per pound of bodyweight for sedentary adults. Those building muscle need 0.7 to 1.0 grams per pound.

How much water should I drink per day?

The NIH recommends about 15.5 cups (3.7L) per day for men and 11.5 cups (2.7L) for women. A simple rule is 0.5 oz per pound of bodyweight.

What is the Mifflin-St Jeor formula?

For men: BMR = 10*weight(kg) + 6.25*height(cm) - 5*age + 5. For women: BMR = 10*weight(kg) + 6.25*height(cm) - 5*age - 161. TDEE = BMR * activity factor.

What is a healthy body fat percentage?

For men, athletic is 6-13%, fitness is 14-17%, healthy is 10-20%. For women, athletic is 14-20%, fitness is 21-24%, healthy is 18-28%.

How long does it take to lose 20 pounds?

At a safe rate of 1 pound per week (500-calorie daily deficit), losing 20 pounds takes approximately 20 weeks.

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Reference Data · 2026

Calories & Macros in 50 Common Foods

A quick-reference table of calories, protein, carbs, and fat for the most commonly eaten foods — accurate per-100g and per-serving data you can use directly in your macro tracking.

50 foods

Badges: 💪 Muscle 🥩 High Protein ⚡ Keto ✓ Low Cal · Left bar = food category · Right bar = calorie density

💡 Click any column header to sort. Click Use in Macro Calculator to load a food's calories directly into the Macro Calculator above.

Food ⇵	Serving ⇵	Cals ⇵	Protein ⇵	Carbs ⇵	Fat ⇵	Action

Data sourced from USDA FoodData Central and standard nutritional databases. Values are approximate and may vary by brand, preparation method, and ripeness.

Reference data

Estimated Calorie Needs by Age, Sex & Activity Level

Daily calorie estimates from the USDA Dietary Guidelines for Americans 2020–2025. Use these as a starting reference — then run the TDEE Calculator above for a personalised number based on your exact stats.

Age Group	Sedentary	Moderately Active	Active
19–25	2,000	2,200	2,400
26–30	1,800	2,000	2,400
31–50	1,800	2,000	2,200
51–60	1,600	1,800	2,200
61–70	1,600	1,800	2,000
71+	1,600	1,800	2,000

Age Group	Sedentary	Moderately Active	Active
19–25	2,400	2,800	3,000
26–35	2,400	2,800	3,000
36–45	2,400	2,600	2,800
46–55	2,200	2,600	2,800
56–65	2,200	2,400	2,600
66–75	2,000	2,200	2,400
76+	2,000	2,200	2,400

Calorie level: Lower (≤1,800) Moderate (2,000–2,200) Higher (2,400–2,600) High (2,800+)

Source: USDA Dietary Guidelines for Americans 2020–2025, Appendix 2. All values in kilocalories per day. Sedentary = less than 30 min moderate activity/day beyond baseline. Moderately Active = 30–60 min/day. Active = 60+ min/day of moderate activity.

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The table shows averages. The TDEE Calculator factors in your exact height, weight, and age for a more accurate result.

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