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TDEE Calculator

Find your Total Daily Energy Expenditure and GLP-1-aware calorie targets using the Mifflin-St Jeor equation. Because GLP-1s naturally reduce appetite, your actual intake may fall well below your TDEE — this tool helps you understand where the numbers land.

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Units

Your calorie targets while on a GLP-1

TDEE: 1,850 kcal/day

BMR: 1,350 kcal/day  ·  Maintain at: 1,850 kcal/day

Maintain weight
1,850
Lose 0.5 lb/wk
1,600
Lose 1 lb/wk
1,350
Lose 2 lb/wk
850

Macro split at 1 lb/wk deficit (suggested)

GLP-1 note: On a GLP-1 like Wegovy or Zepbound, appetite suppression typically drives your intake below TDEE without counting calories. Focus on protein targets (see Protein Needs calculator) and avoid falling below 1,000–1,200 kcal/day without medical supervision.
Educational tool only. Not medical advice. Consult your prescriber before making decisions about medications, calorie targets, or weight goals. Calorie needs are estimates; individual variation exists based on metabolic health, lean mass, and medication response.
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Mifflin-St Jeor equation

This calculator uses the Mifflin-St Jeor equation, the most validated formula for estimating BMR in adults with overweight and obesity:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

TDEE = BMR × activity multiplier. A 2005 meta-analysis (Frankenfield et al., J Am Diet Assoc) found Mifflin-St Jeor to be the most accurate in 82% of non-obese and obese individuals compared with Harris-Benedict and other equations.

Why 2 lb/wk loss may be unsustainable on a GLP-1

A 2 lb/wk loss requires a 1,000 kcal/day deficit. On a GLP-1, appetite suppression already reduces intake substantially — in some trial participants eating as few as 1,200–1,400 kcal/day. Achieving an additional deficit on top of GLP-1-driven appetite suppression risks:

  • Inadequate protein intake, accelerating lean mass loss
  • Micronutrient deficiency
  • Fatigue and reduced activity tolerance
  • Unsustainable restriction that rebounds post-treatment

Most GLP-1 clinical dietitians recommend focusing on protein targets and overall food quality rather than aggressive calorie restriction.

Activity level guide
  • Sedentary (×1.2): Desk job, minimal walking, no structured exercise.
  • Light (×1.375): Light exercise or sport 1–3 days per week, or a job with some walking.
  • Moderate (×1.55): Moderate exercise 3–5 days per week.
  • Very active (×1.725): Hard exercise 6–7 days per week.
  • Extra active (×1.9): Very hard exercise daily, or physically demanding job plus training.

When in doubt, start with "Sedentary" or "Light" — most people overestimate their activity level.

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