TDEE calculator
Enter your sex, age, height, weight and activity level to see your BMR, maintenance calories and a per-goal calorie target as you type.
Your TDEE is your basal metabolic rate multiplied by an activity factor — the calories you burn in a typical day, including movement.
Maintenance calories (TDEE)
2,759 kcal/day
Basal metabolic rate (BMR): 1,780 kcal/day
Daily calories by goal
| Mild weight gain (+0.25 kg/wk) | 3,009 kcal/day |
| Weight gain (+0.5 kg/wk) | 3,259 kcal/day |
| Maintain weight | 2,759 kcal/day |
| Mild weight loss (−0.25 kg/wk) | 2,509 kcal/day |
| Weight loss (−0.5 kg/wk) | 2,259 kcal/day |
Maintenance calories keep your weight steady. The table shows roughly how many calories a day support gentle or faster weight loss or gain.
How does it work?
Activity factors: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9.
Mifflin–St Jeor formula
- w
- Weight in kilograms.
- h
- Height in centimetres.
- a
- Age in years.
- s
- Sex constant: +5 for men, −161 for women.
A 30-year-old man, 80 kg and 180 cm: BMR = 800 + 1125 − 150 + 5 = 1780 kcal. Moderately active (×1.55) gives a TDEE of about 2759 kcal.
Expert tips
- The equation is validated for adults and is less accurate at the extremes of body size or for athletes with very high muscle mass.
- It estimates energy needs only; it is not medical or dietary advice.
Method & sources
Total daily energy starts with the Mifflin-St Jeor BMR equation, then multiplies by a standard activity factor you choose. The source below documents the BMR equation; activity multipliers follow common practice for population estimates. You enter your own measurements — this is not medical advice.
Sources
Where this method comes from — use these references to understand the formula, assumptions, and limits.
- A new predictive equation for resting energy expenditure in healthy individuals — Mifflin et al., American Journal of Clinical Nutrition (1990), verified 2026-06-10
How we calculate
- BMR uses the Mifflin–St Jeor equation, the modern default for resting energy in healthy adults.
- Activity factors: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9.
- Estimates are population averages; individual metabolism varies, so treat the numbers as a starting point.
Limitations
- The equation is validated for adults and is less accurate at the extremes of body size or for athletes with very high muscle mass.
- It estimates energy needs only; it is not medical or dietary advice.
Rounding
Calories are shown as whole kcal/day. Imperial entries are converted to kilograms and centimetres before the metric Mifflin–St Jeor equation is applied. Goal calories use the rule that ~500 kcal/day changes weight by about 0.5 kg per week.
What TDEE means
Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day. It starts from your basal metabolic rate (BMR) — the energy your body uses at rest — and scales it up by how active you are.
How to use it
- Choose metric or imperial units.
- Select your sex and enter your age, height and weight.
- Pick the activity level that best matches your week.
- Read your BMR, maintenance calories and goal targets below.
The activity levels
- Sedentary (×1.2): little or no exercise.
- Lightly active (×1.375): light exercise 1–3 days a week.
- Moderately active (×1.55): moderate exercise 3–5 days a week.
- Very active (×1.725): hard exercise 6–7 days a week.
- Extra active (×1.9): very hard training or a physical job.
A worked example
A 30-year-old man of 80 kg and 180 cm has a BMR of about 1,780 kcal. Moderately active, his TDEE is roughly 2,759 kcal a day — the calories to maintain his weight.
Using TDEE for a goal
To lose weight, eat below your TDEE; to gain, eat above it. A deficit or surplus of about 500 kcal a day shifts weight by roughly 0.5 kg a week. Adjust gradually and review as your weight changes.
FAQ
- What is the difference between BMR and TDEE?
- BMR is the energy you burn at complete rest. TDEE is BMR multiplied by an activity factor, so it includes daily movement and exercise.
- Which formula does this use?
- It uses the Mifflin–St Jeor equation for BMR, which is widely regarded as the most accurate for healthy adults.
- How accurate is the estimate?
- It is a good population estimate, but individual metabolism varies. Use it as a starting point and adjust based on real-world weight changes over a few weeks.
- How do I pick an activity level?
- Match it to a typical week. If unsure, choose the lower option — people often overestimate how active they are.
- How many calories should I eat to lose weight?
- Aim for about 250–500 kcal below your TDEE for steady loss. The goal table shows these targets for you automatically.
- Can I share my result?
- Yes. Use Share to copy a link that reopens the calculator with the same details and activity level.
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