Total daily energy expenditure is everything your body burns in a day: your basal rate, the energy used digesting food, and the energy used moving. It is the number your weight holds steady at.

How accurate is this?

The Mifflin-St Jeor equation is an estimate built from population averages, so an individual can sit either side of it. Treat the result as a starting point, track what actually happens to your weight over two or three weeks, and adjust from there. It is not medical advice.

Why is my target being held at a minimum?

Because the pace you chose would have taken it below your basal rate. Eating under what your body uses at rest is not a faster route to the same place, so the calculator holds the target at that floor and tells you rather than showing the lower number.

Which macro split should I pick?

Balanced suits most people: protein and fat are set from your bodyweight and carbohydrate fills the rest. High Protein suits building strength or cutting while holding muscle, High Carb suits endurance and heavy training days, and Keto is for running on fat instead of carbohydrate.

Do these numbers match the Vylo app?

Yes. The calculator uses the same formulas, the same activity multipliers and the same macro split logic as the app, so the targets you see here are the targets the app sets.

TDEE Calculator

Loading the TDEE calculator

How this calculator works

Step one: your basal metabolic rate

Your basal metabolic rate is what your body uses at complete rest, before you move at all. This calculator uses the Mifflin-St Jeor equation, which is the one most widely used in practice and the one the Vylo app uses.

MenBMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5

WomenBMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Step two: your activity multiplier

Your basal rate is multiplied by a factor for how much you move. This is where most calculators disagree with each other, so here are the five this one uses and exactly what each multiplies by.

Level	Multiplier	What it means
Not very active	1.2	Mostly sitting through the day, with little to no exercise.
Lightly active	1.375	Some movement day to day, or light exercise 2-3 days a week.
Active	1.55	Regularly on the move, or working out 4-5 days a week.
Very active	1.725	Hard training 6-7 days a week, or a physically demanding job.
Elite athlete	1.9	Intense training twice a day, or heavy daily training on top of an active job.

Step three: your goal

A kilogram of body mass carries roughly 7,700 kcal, so losing half a kilogram a week works out at about 550 kcal a day below maintenance. Gaining works the same way in reverse.

A deficit is never allowed to take your target below your basal rate, and never below 1,200 kcal for men or 900 for women. If the pace you pick would go under that, the target is held at the floor and the page says so rather than quietly showing an unsafe number.

Step four: your macro split

The same calorie target can be divided several ways. Protein and carbohydrate carry 4 kcal per gram and fat carries 9, which is why a high fat split shows far fewer grams than a high carb one at identical calories.

Split	Who it suits
Balanced	Protein and fat set to your bodyweight for training and muscle maintenance, with carbs filling the rest. A performance minded middle ground.
Standard	A simple, even split of your calories. A solid default if you don't have a specific goal.
High Protein	Protein-focused to support muscle and recovery. Best if you're building strength or cutting while maintaining muscle.
High Carb	More carbs for fuel. Suited to endurance training, high activity, or heavy training days.
Keto	Very low carb, high fat, moderate protein. For running on fat instead of carbs.

Common questions

What is TDEE?: Total daily energy expenditure is everything your body burns in a day: your basal rate, the energy used digesting food, and the energy used moving. It is the number your weight holds steady at.
How accurate is this?: The Mifflin-St Jeor equation is an estimate built from population averages, so an individual can sit either side of it. Treat the result as a starting point, track what actually happens to your weight over two or three weeks, and adjust from there. It is not medical advice.
Why is my target being held at a minimum?: Because the pace you chose would have taken it below your basal rate. Eating under what your body uses at rest is not a faster route to the same place, so the calculator holds the target at that floor and tells you rather than showing the lower number.
Which macro split should I pick?: Balanced suits most people: protein and fat are set from your bodyweight and carbohydrate fills the rest. High Protein suits building strength or cutting while holding muscle, High Carb suits endurance and heavy training days, and Keto is for running on fat instead of carbohydrate.
Do these numbers match the Vylo app?: Yes. The calculator uses the same formulas, the same activity multipliers and the same macro split logic as the app, so the targets you see here are the targets the app sets.

How this calculator works

Step one: your basal metabolic rate

MenBMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5

WomenBMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Step two: your activity multiplier

Your basal rate is multiplied by a factor for how much you move. This is where most calculators disagree with each other, so here are the five this one uses and exactly what each multiplies by.

Level	Multiplier	What it means
Not very active	1.2	Mostly sitting through the day, with little to no exercise.
Lightly active	1.375	Some movement day to day, or light exercise 2-3 days a week.
Active	1.55	Regularly on the move, or working out 4-5 days a week.
Very active	1.725	Hard training 6-7 days a week, or a physically demanding job.
Elite athlete	1.9	Intense training twice a day, or heavy daily training on top of an active job.

Step three: your goal

A kilogram of body mass carries roughly 7,700 kcal, so losing half a kilogram a week works out at about 550 kcal a day below maintenance. Gaining works the same way in reverse.

Step four: your macro split

Split	Who it suits
Balanced	Protein and fat set to your bodyweight for training and muscle maintenance, with carbs filling the rest. A performance minded middle ground.
Standard	A simple, even split of your calories. A solid default if you don't have a specific goal.
High Protein	Protein-focused to support muscle and recovery. Best if you're building strength or cutting while maintaining muscle.
High Carb	More carbs for fuel. Suited to endurance training, high activity, or heavy training days.
Keto	Very low carb, high fat, moderate protein. For running on fat instead of carbs.

Common questions

What is TDEE?: Total daily energy expenditure is everything your body burns in a day: your basal rate, the energy used digesting food, and the energy used moving. It is the number your weight holds steady at.
How accurate is this?: The Mifflin-St Jeor equation is an estimate built from population averages, so an individual can sit either side of it. Treat the result as a starting point, track what actually happens to your weight over two or three weeks, and adjust from there. It is not medical advice.
Why is my target being held at a minimum?: Because the pace you chose would have taken it below your basal rate. Eating under what your body uses at rest is not a faster route to the same place, so the calculator holds the target at that floor and tells you rather than showing the lower number.
Which macro split should I pick?: Balanced suits most people: protein and fat are set from your bodyweight and carbohydrate fills the rest. High Protein suits building strength or cutting while holding muscle, High Carb suits endurance and heavy training days, and Keto is for running on fat instead of carbohydrate.
Do these numbers match the Vylo app?: Yes. The calculator uses the same formulas, the same activity multipliers and the same macro split logic as the app, so the targets you see here are the targets the app sets.

What your body actually burns

What is your sex?

How this calculator works

Step one: your basal metabolic rate

Step two: your activity multiplier

Step three: your goal

Step four: your macro split

Common questions

What your body actually burns

What is your sex?

How this calculator works

Step one: your basal metabolic rate

Step two: your activity multiplier

Step three: your goal

Step four: your macro split

Common questions