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Calculate Your Daily Calorie Needs

Use the SVRG TDEE calculator to find your daily caloric needs based on your goal: lose weight, maintain, or build muscle mass.

1 Langkah 1CalculatePlease fill in your personal details
2 Langkah 2Select GoalDetermine your goals
3 Langkah 3ContinueGet guidance

Fill in Your Personal Details

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1 Langkah 1CalculatePlease fill in your personal details
2 Langkah 2Select GoalDetermine your goals
3 Langkah 3ContinueGet guidance

The Calculation Results You Will Get

After filling in the data, you will see your estimated daily calorie needs here.

BMR

(Basal Metabolic Rate)

Calories needed by the body at complete rest.

—kcal/day

TDEE

(Total Daily Energy Expenditure)

Your total daily calorie needs based on activity.

—kcal/day

15% deficit

(Lose weight)

Calorie recommendations to help with a calorie deficit.

—kcal/day

Surplus 15%

(Build Muscle)

Calorie recommendations to help with a calorie surplus.

—kcal/day
These results are an initial estimate and can be used as a starting guide.
Accurate & Trustworthy Calculated based on commonly used scientific formulas.
Personal & Flexible Match it to your goals and lifestyle.
Easy to Understand Clear results and practical guidance.

How to Read Your TDEE Results

The number above is the starting point for estimating your daily calorie needs. Let's understand how to use it correctly.

Remember, This Is an Estimated Figure

The calorie needs you require may differ slightly. This is due to your unique metabolism, body composition, and daily routine.

Starting Point

Make your TDEE result the foundation or initial reference for your nutritional planning.

Monitor Body's Response

Regularly evaluate your weight movements and physical performance.

Adjust Gradually

Flexibly adjust your calorie intake as your activity levels change.

TDEE Related Questions

What is TDEE?

TDEE (Total Daily Energy Expenditure) is an estimate of the total calories your body uses in one day, including energy for basic bodily functions (breathing, blood circulation, heart rate) and your daily activities (from walking, working, to exercising).

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate): The minimum number of calories your body needs to maintain vital functions while you are at complete rest (without performing any activity).

TDEE: The result of your BMR calculation multiplied by your daily activity level. Therefore, your TDEE number is always higher than your BMR and reflects the actual calories you burn each day.

Is the TDEE Calculator accurate?

TDEE calculators use standard scientific formulas (such as Mifflin-St Jeor or Harris-Benedict) that are over 90% accurate for the general population. However, this number is still an estimate. Each individual's metabolism can vary slightly based on body composition, genetics, and hormonal factors.

Can TDEE change?

Yes, TDEE can change. Your TDEE will increase if you gain weight, increase muscle mass, or your daily activity level goes up. Conversely, TDEE will decrease if you experience weight loss or become less physically active.

How do you determine the level of activity?

Choose the option in the calculator that best matches your weekly routine:

  • Very Inactive (No Exercise): Very minimal daily activity, mostly sitting or lying down, and no exercise at all.
  • Light (1–3x/week): Light exercise, regular walking, or physical training 1 to 3 times a week.
  • Moderate (3–5x/week): Regular exercise with moderate intensity 3 to 5 times a week.
  • Heavy (6–7x/week): Intensive physical training or regular exercise almost every day of the week.
  • Very Heavy (Twice a Day): Heavy physical training twice a day, very demanding physical work, or professional athlete training.

Tip: If you are unsure between two options, it is recommended to choose the activity level one step lower so that your calorie target is not overestimated.

How often do you need to recalculate TDEE?

There is no mandatory schedule. However, it is advisable to recalculate your TDEE whenever there is a significant change in body weight (e.g., gaining or losing 2–3 kg), or when you drastically change your physical activity routine (e.g., from rarely exercising to regularly going to the gym every day).