⚡ TDEE Calculator
Estimate how many calories you burn in a day, and how much to eat to lose, maintain or gain weight.
Quick answer: TDEE = BMR × activity factor. A 30-year-old man who is 175 cm tall, weighs 70 kg and exercises moderately (× 1.55) has a BMR of 1,649 kcal and a TDEE of about 2,556 calories per day – eat about 2,006 a day to lose 0.5 kg per week.
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TDEE Calculator inputs
Result
Your TDEE (maintenance calories)
2,556 kcal/day
BMR 1,649 kcal × 1.55 activity factor
| BMR (Mifflin–St Jeor) | 1,649 kcal/day |
| Activity multiplier | × 1.55 |
| TDEE (Mifflin–St Jeor) | 2,556 kcal/day |
| TDEE (Katch–McArdle) | add body fat % |
- Lose 0.5 kg per week
- 2,006 kcal/day
- Maintain
- 2,556 kcal/day
- Gain 0.25 kg per week
- 2,831 kcal/day
Calories by activity level
| Activity level | Multiplier | TDEE |
|---|---|---|
| Sedentary (little or no exercise) | × 1.2 | 1,979 kcal/day |
| Light (exercise 1–3 days/week) | × 1.375 | 2,267 kcal/day |
| Moderate (exercise 3–5 days/week) | × 1.55 | 2,556 kcal/day |
| Active (exercise 6–7 days/week) | × 1.725 | 2,844 kcal/day |
| Very active (hard exercise or physical job) | × 1.9 | 3,133 kcal/day |
Calories for your goal
| Goal | Daily change | Calories / day |
|---|---|---|
| Lose 1 kg per week | −1,100 kcal | 1,500 kcal* |
| Lose 0.5 kg per week | −550 kcal | 2,006 kcal |
| Maintain weight | – | 2,556 kcal |
| Gain 0.25 kg per week | +275 kcal | 2,831 kcal |
| Gain 0.5 kg per week | +550 kcal | 3,106 kcal |
* Capped at 1,500 kcal/day, a commonly cited minimum without medical supervision – lose weight more slowly instead.
For general information only – not medical advice. Consult a healthcare professional.
How TDEE is calculated
First the calculator estimates your basal metabolic rate (BMR) – the energy you burn at complete rest – then multiplies it by an activity factor to cover daily movement and exercise.
BMR (Mifflin–St Jeor) = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
BMR (Katch–McArdle) = 370 + 21.6 × lean body mass (kg) · TDEE = BMR × activity factor
Worked example
A 30-year-old man, 175 cm and 70 kg: BMR = 700 + 1,093.75 − 150 + 5 = 1,649 kcal. With moderate exercise (× 1.55) his TDEE is 2,556 kcal/day. To lose 0.5 kg a week he needs a deficit of 7,700 × 0.5 ÷ 7 = 550 kcal, so about 2,006 kcal/day.
Activity multipliers
| Activity level | Multiplier | Typical lifestyle |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Light | 1.375 | Exercise 1–3 days a week |
| Moderate | 1.55 | Exercise 3–5 days a week |
| Active | 1.725 | Hard exercise 6–7 days a week |
| Very active | 1.9 | Physical job or twice-daily training |
Calories for weight goals
One kilogram of body fat stores roughly 7,700 kcal (about 3,500 kcal per pound). Spread over a week, that gives these daily adjustments:
- Lose 1 kg / 2 lb per week: about 1,100 / 1,000 kcal below TDEE – aggressive, best for people with a lot to lose.
- Lose 0.5 kg / 1 lb per week: about 550 / 500 kcal below TDEE – a sustainable pace for most.
- Gain 0.25–0.5 kg per week: 275–550 kcal above TDEE, ideally with resistance training.
Tips
- Weigh yourself several times a week and compare weekly averages – daily weight swings with water.
- Recalculate after every 4–5 kg of change; TDEE falls as you get lighter.
- Keep protein high when eating in a deficit to protect muscle.
For general information only – not medical advice. Consult a healthcare professional.
Frequently asked questions
What is TDEE?
Total daily energy expenditure is every calorie you burn in a day: your basal metabolic rate plus digestion, everyday movement and exercise. Eating at your TDEE keeps your weight stable.
How accurate is a TDEE calculator?
Formulas are typically within about 10% for most people. Use the result as a starting point, track your weight for 2–3 weeks and adjust intake by 100–200 kcal if it moves when you expected it not to.
Which activity level should I choose?
Most people overestimate. If you have a desk job and work out three times a week, “light” or “moderate” is usually right. Choose “very active” only for daily hard training or a physical job.
How many calories should I cut to lose weight?
A deficit of about 500 kcal a day loses roughly 1 lb (0.45 kg) a week, and 550 kcal a day about 0.5 kg. Avoid going below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
When should I use Katch–McArdle?
If you know your body-fat percentage from a reliable method, Katch–McArdle uses lean mass instead of total weight and can be more accurate for very lean or muscular people.