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TDEE calculator

Find your total daily energy expenditure — the calories you burn in a day — from your BMR and activity level, then see targets to lose, maintain or gain weight.

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Units
Sex
years
lb
ft
in
%

If you know it, BMR is calculated from lean mass with Katch–McArdle.

Result

2,760 kcal/day

Maintenance calories (TDEE)

BMR 1,780 kcal × activity factor 1.55

  • Weight and height in kg/cm79.8 kg · 180.3 cm
  • BMR (Mifflin–St Jeor)10 × 79.8 + 6.25 × 180.3 − 5 × 30 + 5 = 1,780 kcal
  • TDEE = BMR × activity factor1,780 × 1.55 = 2,760 kcal
  • In kilojoules11,547 kJ
  • Lose weight (−500 kcal/day)2,260 kcal (≈ −1 lb/week)
  • Mild weight loss (−250 kcal/day)2,510 kcal (≈ −0.5 lb/week)
  • Maintain weight2,760 kcal
  • Lean bulk (+250 kcal/day)3,010 kcal (≈ +0.5 lb/week)
  • Bulk / gain weight (+500 kcal/day)3,260 kcal (≈ +1 lb/week)

An estimate, not a prescription

Equations like Mifflin–St Jeor are usually within about 10% for most adults, but people differ. Track your weight for 2–3 weeks and adjust your intake by 100–200 kcal. During pregnancy, with a medical condition or an eating disorder, ask a doctor or dietitian.

TDEE at every activity level

Activity levelFactorMaintain weight−500 kcal+500 kcal
Sedentary — little or no exercise1.22,1371,6372,637
Lightly active — exercise 1–3 days/week1.3752,4481,9482,948
Moderately active — exercise 3–5 days/week ✓1.552,7602,2603,260
Very active — hard exercise 6–7 days/week1.7253,0712,5713,571
Extra active — physical job or training twice a day1.93,3832,8833,883

About this tool

What TDEE means: total daily energy expenditure is the number of calories you burn in a day. It is your basal metabolic rate (BMR, the energy needed at rest) plus everything you do. Eating at your TDEE keeps your weight stable; eating less leads to weight loss and eating more to gain.

How it is calculated: BMR comes from the Mifflin–St Jeor equation, 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then + 5 for men or − 161 for women. A 30-year-old man of 80 kg and 180 cm has a BMR of 1,780 kcal. If you know your body-fat percentage, the Katch–McArdle equation 370 + 21.6 × lean mass (kg) is used instead, because it accounts for muscle. TDEE is BMR times an activity factor from 1.2 (sedentary) to 1.9 (extra active): 1,780 × 1.55 = 2,759 kcal with moderate exercise.

Targets: a deficit of 500 kcal a day is roughly 0.45 kg (1 lb) of fat per week, 250 kcal about half that; a lean bulk adds 250 kcal and a bulk 500 kcal. Recalculate after every 4–5 kg of change. Related tools: the calorie calculator for one daily target, the BMI calculator to check your weight range and the weight converter for kg and lb.

Formula

  • Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5
  • Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161
  • Katch–McArdle: BMR = 370 + 21.6 × lean mass (kg)
  • Lean mass = weight × (1 − body fat % ÷ 100)
  • TDEE = BMR × activity factor (1.2 / 1.375 / 1.55 / 1.725 / 1.9)
  • Target = TDEE − 500 (cut) or + 250 / + 500 (bulk)

How it is calculated

  1. Choose metric or US units and enter sex, age, weight and height.
  2. Pick the activity level that matches a typical week, not your best one.
  3. Optional: enter body fat % to use Katch–McArdle instead of Mifflin–St Jeor.
  4. Read your maintenance calories (TDEE) and the BMR × factor calculation.
  5. Use the cut, maintain or bulk target, then check your weight after 2–3 weeks and adjust.

Questions

What is TDEE?

Total daily energy expenditure: the calories you burn in 24 hours. It is your BMR (about 60–70% for most people) plus digestion and all movement. Eating at your TDEE keeps your weight roughly stable.

How is TDEE calculated?

First BMR with Mifflin–St Jeor: 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women). Then multiply by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active. Example: a 30-year-old man, 80 kg, 180 cm → BMR 1,780 kcal × 1.55 = 2,759 kcal.

Mifflin–St Jeor or Katch–McArdle — which is better?

Mifflin–St Jeor is the most accurate general equation for adults when you only know weight, height, age and sex. Katch–McArdle uses lean mass, so it suits lean, muscular people — but only if your body fat % is measured reasonably well (DEXA, calipers by a professional). A guessed body fat % can make it less accurate, so leave the field empty if unsure.

How many calories should I eat to lose weight?

A common starting point is TDEE − 500 kcal a day, which is roughly 0.45 kg (1 lb) of fat per week; − 250 kcal is gentler. Without medical supervision, intake usually should not drop below about 1,200 kcal (women) or 1,500 kcal (men). Weight loss slows as you get lighter, so recalculate along the way.

How is this different from the calorie calculator?

Both start from Mifflin–St Jeor. This TDEE page focuses on maintenance: it shows the BMR × factor calculation, all five activity levels side by side, Katch–McArdle with body fat %, and fixed kcal targets for cutting and bulking. The calorie calculator gives one daily target for a chosen goal (−20% or +15%).

Sources

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