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TDEE Calculator

Find your total daily energy expenditure — how many calories you burn on an average day — and sensible targets for losing or gaining weight.

Quick answer

TDEE = BMR × activity factor (1.2 sedentary to 1.9 extra active). Eating about 500 kcal below it gives roughly 0.5 kg (1 lb) of loss a week. Split the result into protein, carbs and fat with the macro calculator.

  • Free
  • No sign-up
  • Fitness
  • Updated October 2026

Used by the formulas; they were derived from male and female study groups.

years
lb
ft
in

Maintenance calories (TDEE)

2,693 kcal/day

Mild weight loss (−250 kcal)≈0.25 kg / 0.5 lb a week
2,443 kcal/day
Weight loss (−500 kcal)≈0.5 kg / 1 lb a week
2,193 kcal/day
Lean muscle gain (+250 kcal)
2,943 kcal/day
BMR (at complete rest)
1,737 kcal/day
Show the working
  1. BMR (Mifflin-St Jeor) = 1,737 kcal
  2. TDEE = 1,737 × 1.55 activity factor = 2,693 kcal
  3. * Targets are not shown below 1,500 kcal/day; very low intakes should be supervised by a doctor or dietitian.

About the TDEE calculator

TDEE is your BMR multiplied by an activity factor. It is the number of calories that, on average, keeps your weight stable. Eating about 500 kcal a day below it leads to roughly 0.5 kg (1 lb) of weight loss a week for many people; eating slightly above it supports muscle gain when combined with training.

Treat the result as a starting point. Track your weight for two to three weeks, and if it moves differently than expected, adjust intake by 100–200 kcal. Targets below 1,200 kcal (women) or 1,500 kcal (men) are not shown, because very low intakes should be supervised by a professional.

How to use it

  1. Enter sex, age, weight and height.
  2. Pick the activity level that matches a typical week — most people overestimate this, so choose the lower option if unsure.
  3. Read your maintenance calories and the targets for gentle loss or gain.

The formula

TDEE = BMR × activity factor

  • Factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active.
  • BMR is calculated with the Mifflin-St Jeor equation.

Worked example

Moderately active man, 30, 80 kg, 180 cm

  1. BMR = 1,780 kcal.
  2. TDEE = 1,780 × 1.55 = 2,759 kcal a day.
  3. Weight-loss target ≈ 2,259 kcal (−500).

Frequently asked questions

How accurate is a TDEE calculator?

It is an estimate, typically within about 10% for most people. Your actual weight trend over a few weeks is the best way to fine-tune it.

Which activity level should I choose?

Count only planned exercise and your job. If you sit most of the day and train three times a week, “light” or “moderate” is usually right.

How fast should I lose weight?

Many guidelines suggest about 0.5–1 kg (1–2 lb) a week at most. Slower loss is easier to sustain and helps keep muscle.

Results are estimates for healthy adults, not medical advice. Talk to a doctor or registered dietitian before major changes to diet or training, especially if you are pregnant or have a health condition.

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