TDEE Calculator: Daily Calories Burned & Goal Calories

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Formula at a glance

TDEE Calculator: BMR (Mifflin–St Jeor) — 10W + 6.25H − 5A + 5 (men) or − 161 (women). Example: 30-year-old man, 75 kg, 175 cm → TDEE (calories to maintain your weight): 2,633 kcal a day — How the TDEE Calculator works: BMR (Mifflin–St Jeor) — 10W + 6.25H − 5A + 5 (men) or − 161 (women)

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📘 About the TDEE Calculator

Total daily energy expenditure (TDEE) is the number of calories your body burns in a day: your basal metabolic rate (BMR, the energy to stay alive at rest) multiplied by an activity factor for exercise and daily movement. Eating at your TDEE keeps your weight steady; eating less loses weight and more gains it.

Enter your age, sex, height, weight and activity level (and body-fat percentage if you know it). The calculator gives your BMR, TDEE, a table of calorie targets for losing or gaining weight at different speeds, and a chart of TDEE at each activity level.

🧮 Formula

BMR (Mifflin–St Jeor)

10W + 6.25H − 5A + 5 (men) or − 161 (women)

TDEE

BMR × activity factor (1.2 – 1.9)

Weight change

≈ 7,700 kcal per kg of fat

✏️ Worked examples

30-year-old man, 75 kg, 175 cm

You enter
Age	30 years
Sex	Male
Height	175
Height in	cm
Your weight	75 kg
Weight in	kg
Activity level	Moderate — 3–5 days a week

You get
TDEE (calories to maintain your weight)	2,633 kcal a day
BMR (calories at complete rest)	1,699 kcal a day (Mifflin–St Jeor)
Activity level	Moderately active (3–5 days) × 1.55
To lose about 0.5 kg a week	2,083 kcal a day
Per week	18,431 kcal
BMI	24.5

2,633 kcal a day.

28-year-old woman, 60 kg, light activity

You enter
Age	28 years
Sex	Female
Height	160
Height in	cm
Your weight	60 kg
Weight in	kg
Activity level	Light — exercise 1–3 days a week

You get
TDEE (calories to maintain your weight)	1,786 kcal a day
BMR (calories at complete rest)	1,299 kcal a day (Mifflin–St Jeor)
Activity level	Lightly active (exercise 1–3 days a week) × 1.375
To lose about 0.5 kg a week	1,236 kcal a day
Per week	12,503 kcal
BMI	23.4

1,786 kcal a day.

🧭 How to use this calculator

What you enter

Age (years)
Sex
HeightIn cm, or feet.inches like 5.7 for 5 ft 7 in when you choose feet.
Height in
Your weight (kg)
Weight in
Activity level
Body fat % (optional) (%)If known, uses the Katch–McArdle formula.

What you get

TDEE (calories to maintain your weight)
BMR (calories at complete rest)
Activity level
To lose about 0.5 kg a week
Per week
BMI

💡 Activity factors

Sedentary × 1.2
Light × 1.375
Moderate × 1.55
Very active × 1.725
Extra active × 1.9

❓ Frequently asked questions

What is the difference between BMR and TDEE?

BMR is what you burn lying still all day; TDEE adds everything you do. TDEE is usually 1.2 to 1.9 times BMR.

How many calories should I eat to lose weight?

About 500 kcal below your TDEE to lose roughly 0.5 kg a week. Avoid very low intakes without medical advice.

How accurate is a TDEE calculator?

Within about 10% for most people. Track your weight for 2–3 weeks and adjust.

🔥 TDEE Calculator: Total Daily Energy Expenditure