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TDEE Calculator

The calories you burn per day — with targets to maintain, lose, or gain

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Quick summary

TDEE (total daily energy expenditure) is the number of calories you burn in a typical day, and the amount to eat to maintain your weight. This calculator estimates your BMR with the Mifflin-St Jeor equation, multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (extra active), and shows targets for mild loss (−250), loss (−500), and mild gain (+250 calories a day). It is an estimate, so adjust based on real results.

Reviewed by Simple Calculators TeamLast reviewed

For information only — not medical advice. Results are estimates from published formulas and can't account for your health history. Talk to a doctor or other qualified clinician before making health decisions.

How to use this calculator

  1. Choose your Units (Imperial lbs, in or Metric kg, cm) and your Sex.
  2. Enter your Age, Weight, and Height; the calculator accepts ages 15 to 100.
  3. Pick the Activity Level that matches a typical week, from Sedentary (×1.2) to Extra Active (×1.9). If you are between two levels, choose the lower one.
  4. Read your Total Daily Energy Expenditure, the calories per day to maintain your current weight, along with the BMR × activity factor it came from.
  5. Use the Mild Loss (−0.5 lb/wk), Loss (−1 lb/wk), and Mild Gain (+0.5 lb/wk) numbers as daily calorie targets, then recheck your weight after 2–4 weeks and adjust.

TDEE Formulas

BMR — Mifflin-St Jeor

BMR=(10×w)+(6.25×h)−(5×a)+sBMR = (10 \times w) + (6.25 \times h) - (5 \times a) + s
w
Weight in kilograms (pounds × 0.453592)
h
Height in centimeters (inches × 2.54)
a
Age in years
s
+5 for men, −161 for women

Worked example

30-year-old man, 160 lb (72.57 kg), 70 in (177.8 cm)

Given
w = 72.57 kg
h = 177.8 cm
a = 30 years
s = +5
Calculation
BMR=725.747+1111.25−150+5=1691.997BMR = 725.747 + 1111.25 - 150 + 5 = 1691.997
Result
BMR ≈ 1,692 kcal/day

TDEE and Calorie Targets

TDEE=BMR×Activity FactorTDEE = BMR \times \text{Activity Factor}
BMR
Basal metabolic rate from Mifflin-St Jeor, rounded to the nearest calorie
Activity Factor
1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extra active

Worked example

The same man, moderately active

Given
BMR = 1,692 kcal
Activity Factor = 1.55
Calculation
TDEE=1692×1.55=2622.6≈2623TDEE = 1692 \times 1.55 = 2622.6 \approx 2623
Result
TDEE = 2,623 kcal/day; Mild Loss 2,373, Loss 2,123, Mild Gain 2,873

Frequently asked questions

What is TDEE?

Total daily energy expenditure is the total calories your body burns in a day — your resting metabolism (BMR) plus the energy used for daily activity, exercise, and digesting food. It's your 'maintenance' calorie level: eat that amount to hold your weight, less to lose, more to gain. Because it is estimated from a formula, treat it as a starting point rather than an exact number.

How is TDEE calculated?

TDEE is your BMR multiplied by an activity factor. First your BMR is found with the Mifflin-St Jeor equation, then multiplied by 1.2 (sedentary), 1.375 (lightly active), 1.55 (moderately active), 1.725 (very active), or 1.9 (extra active). For example, a 30-year-old, 160 lb, 5 ft 10 in man has a BMR of 1,692, so moderately active gives 1,692 × 1.55 ≈ 2,623 calories a day.

What is the difference between TDEE and BMR?

BMR is the calories you burn at complete rest, while TDEE adds everything you burn through movement, exercise, and digestion. TDEE is always higher than BMR, by 20% for a sedentary person up to 90% for an extra active one in this calculator. Use TDEE, not BMR, for meal planning, since it reflects what you actually burn in a normal day.

How many calories should I eat to lose weight?

Eat below your TDEE: the calculator's Loss figure is TDEE minus 500 calories a day, which targets roughly 1 lb a week, and Mild Loss is TDEE minus 250 for about 0.5 lb a week. These rates are rule-of-thumb estimates and real loss usually slows over time. Avoid very aggressive deficits, and get medical guidance before eating below about 1,200–1,500 calories a day.

Which activity level should I choose?

Choose the level that matches your typical week, and lean conservative because most people overestimate. 'Sedentary' fits a desk job with little exercise; 'lightly active' means light exercise 1–3 days a week; 'moderately active' means moderate exercise 3–5 days; 'very active' is hard training 6–7 days. If unsure, pick the lower option and adjust based on real-world results over a few weeks.

How accurate is a TDEE calculator?

A TDEE calculator gives a reasonable estimate, but your true number can be meaningfully higher or lower. The Mifflin-St Jeor equation does not know your muscle mass, and activity factors are broad averages. The most reliable approach is to eat at the estimated TDEE for two to four weeks, watch your weight trend, and adjust by 100–200 calories a day if it moves.

Who should not use this TDEE calculator?

This calculator is meant for healthy adults and teens aged 15 and older; it is not designed for pregnancy, breastfeeding, children, or people with medical conditions that affect metabolism or weight. Competitive athletes may also need a more individual assessment. In those cases, or if you have a history of disordered eating, talk to a doctor or registered dietitian before setting calorie targets.

Key terms

TDEE
Total daily energy expenditure — all calories burned in a day.
Maintenance Calories
Eating at TDEE to keep your weight stable.
Activity Factor
The multiplier (1.2–1.9) applied to BMR for your activity.
Calorie Deficit
Eating below TDEE to lose weight; ~500/day ≈ 1 lb/week.

Methodology, sources & limitations

This page shows the formula, assumptions, and limitations used for this estimate. Rates, thresholds, and other time-sensitive inputs can change, so verify them against the relevant official source before relying on a result.

For our review approach and the primary sources we consult, see the methodology and source policy. If you spot an outdated figure or formula, please contact us with a correction.