TDEE Calculator

Estimate how many calories your body uses each day, based on your size, age and how active you are. Use it as a starting point for maintaining your weight.

Units
Sex
Your TDEE
–
Resting (BMR)–
Activity factor–
Activity levelCalories/day

What makes up your TDEE

  • Basal metabolic rate (BMR): the energy to keep you alive at rest, usually the largest part.
  • Everyday movement: walking, standing, fidgeting and chores.
  • Exercise: planned workouts and sports.
  • Digestion: a small amount used to break down food.

How it is calculated

BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5
BMR (women) = 10 × kg + 6.25 × cm − 5 × age − 161
TDEE = BMR × activity factor

The Mifflin-St Jeor equation is widely used because studies have found it to be among the more accurate everyday formulas for estimating resting energy needs.

Worked example

A 30-year-old man who is 180 cm tall and weighs 80 kg has a BMR of 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 calories. If he exercises 3 to 5 days a week (factor 1.55), his TDEE is about 2,759 calories a day.

Using your TDEE

  • To keep your weight steady, eat around your TDEE.
  • Weigh yourself regularly for a few weeks and adjust if your weight drifts.
  • For weight loss or muscle gain plans, a doctor or registered dietitian can help you set safe targets.

This calculator is for general information only and is not medical or nutrition advice. To split your calories into protein, carbs and fat, try the macro calculator.

Last reviewed October 2026.

Frequently asked questions

What is TDEE?

Total daily energy expenditure (TDEE) is an estimate of how many calories you burn in a day, including your resting metabolism, everyday movement, exercise and digesting food. Eating about your TDEE tends to keep your weight stable.

How is TDEE calculated?

This calculator first estimates your resting metabolic rate with the Mifflin-St Jeor equation, then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (extra active).

How accurate is a TDEE calculator?

It is an estimate. Real calorie needs vary between people of the same size by a few hundred calories a day. Use the result as a starting point, track your weight for a few weeks, and adjust.

How many calories should I eat to lose weight?

A moderate deficit below your TDEE is a common approach, which the calculator shows as an example. Very low calorie diets can be harmful. For a plan that suits your health, talk to a doctor or registered dietitian.

Which activity level should I choose?

Pick the level that matches a typical week, not your best week. Many people overestimate their activity, so if you are unsure, choose the lower option.