TDEE Calculator
TDEE calculator: estimate the calories you burn per day from age, height, weight and activity, plus targets to lose or gain weight.
Editorial review: Farrow (pseudonym; identity and professional credentials are not disclosed). This page is for educational purposes, not professional advice.
Updated
Your inputs
Results update as you type. Nothing you enter leaves your device.
Results
- BMR (resting calories)
- 1,783 kcal/day
- Lose about 1 lb per week
- 2,263 kcal/day
- Gain about 1 lb per week
- 3,263 kcal/day
Example with the starting values
These results use the calculator's initial inputs. Change the values above to calculate your own estimate.
Inputs
- Sex
- Male
- Age
- 30 years
- Weight
- 180 lb
- Height
- 70 in
- Activity level
- Moderate (3-5 workouts a week)
Results
- TDEE (maintenance calories)
- 2,763 kcal/day
- BMR (resting calories)
- 1,783 kcal/day
- Lose about 1 lb per week
- 2,263 kcal/day
- Gain about 1 lb per week
- 3,263 kcal/day
How does the TDEE Calculator work?
BMR comes from the Mifflin-St Jeor equation: 10 × kg + 6.25 × cm − 5 × age, then + 5 for men or − 161 for women. TDEE = BMR × an activity multiplier from 1.2 (sedentary) to 1.9 (extra active).
About 3,500 calories equal one pound of body fat, so a 500 calorie daily deficit is roughly 1 lb lost per week. These are estimates; real needs vary by person.
Frequently asked questions
What is TDEE?
Total daily energy expenditure: all the calories you burn in a day, including resting metabolism, movement and exercise.
How many calories should I eat to lose weight?
A common starting point is TDEE minus 500 per day, and not below roughly 1,200 (women) or 1,500 (men) without medical guidance.
Which activity level should I pick?
If unsure, pick the lower level. Most people overestimate how much they move.
How accurate is a TDEE estimate?
It is typically within about 10% for most adults. Track your weight for two to three weeks and adjust calories to match.