Calorie Calculator (TDEE)
Estimate how many calories you burn in a day, your total daily energy expenditure (TDEE), from your sex, age, height, weight and activity level. You also get daily targets for gradual weight loss or gain. Use the metric or the imperial form. This is an estimate for healthy adults, not medical advice.
Metric
- Maintenance (TDEE)
- 2,759 kcal / day
- Mild weight loss (−250)
- 2,509 kcal
- Weight loss (−500)
- 2,259 kcal
- Mild weight gain (+250)
- 3,009 kcal
- Weight gain (+500)
- 3,259 kcal
- BMR (at rest)
- 1,780 kcal
Imperial
- Maintenance (TDEE)
- 2,126 kcal / day
- Mild weight loss (−250)
- 1,876 kcal
- Weight loss (−500)
- 1,626 kcal
- Mild weight gain (+250)
- 2,376 kcal
- Weight gain (+500)
- 2,626 kcal
- BMR (at rest)
- 1,546 kcal
How it’s calculated
First the calculator estimates your basal metabolic rate (BMR), the energy your body uses at complete rest, with the Mifflin-St Jeor equation (weight in kg, height in cm, age in years):
Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
Women: BMR = 10 × weight + 6.25 × height − 5 × age − 161
Then it multiplies BMR by an activity factor to get your total daily energy expenditure:
TDEE = BMR × activity factor
Factors: sedentary (little or no exercise) 1.2, lightly active (exercise 1 to 3 days a week) 1.375, moderately active (3 to 5 days) 1.55, very active (6 to 7 days) 1.725, extra active (hard daily training or a physical job) 1.9.
The weight-change targets subtract or add 250 or 500 kcal a day from the TDEE. Imperial inputs are converted with 1 lb = 0.45359237 kg and 1 in = 2.54 cm.
Examples
Moderately active man
A 30-year-old man who weighs 80 kg, is 180 cm tall and exercises 3 to 5 days a week: BMR = 800 + 1,125 − 150 + 5 = 1,780 kcal. TDEE = 1,780 × 1.55 = 2,759 kcal a day. A 500 kcal deficit gives a target of 2,259 kcal.
Lightly active woman (imperial)
A 35-year-old woman who weighs 170 lb (77.1 kg), is 5 ft 10 in (177.8 cm) tall and exercises 1 to 3 days a week has a BMR of about 1,546 kcal. TDEE = 1,546 × 1.375 ≈ 2,126 kcal a day.
Frequently asked questions
What is TDEE?
Total daily energy expenditure is the number of calories you burn in a day: your resting metabolism (BMR) plus digestion and all movement, from walking around to exercise. Eating about your TDEE tends to keep weight stable.
How accurate is the Mifflin-St Jeor equation?
It is one of the most widely used equations for estimating resting energy needs in adults, but it is still an estimate based on averages. Your real needs can be noticeably higher or lower, so treat the result as a starting point and adjust it based on how your weight changes over a few weeks.
How fast will a 500 kcal daily deficit make me lose weight?
A common rule of thumb is about 0.5 kg (1 lb) a week, but real results vary and usually slow down over time as your body adapts and your weight falls. Recalculate as your weight changes.
Which activity level should I choose?
Pick the level that matches a typical week, not your best one. If you sit at a desk and exercise a couple of times a week, lightly active is usually a better fit than moderately active.
Who should not rely on this calculator?
It is not designed for children and teenagers, pregnant or breastfeeding women, or people with medical conditions that affect metabolism or weight. In those cases, and before any very low-calorie diet, talk to a doctor or registered dietitian.
Does it work for very muscular people?
Less well. The equation uses total body weight and does not know your body composition, so people with a lot of muscle often burn more than the estimate.
This calorie estimate is for general information only and is not medical or nutritional advice. Talk to a doctor or registered dietitian before making major changes to your diet.
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Results are estimates for general information and are not financial, medical or legal advice.