About the TDEE Calculator
What is the TDEE Calculator?
Total daily energy expenditure (TDEE) is the number of calories you burn in a day, including exercise and daily movement. Eat this much and your weight stays stable.
This TDEE calculator multiplies your BMR by an activity factor and gives calorie targets for losing 0.25–0.5 kg a week or gaining lean weight.
How to use the TDEE Calculator
- Sex (sample: Male)
- Weight (kg) (sample: 70)
- Height (cm) (sample: 170)
- Age (years) (sample: 30)
- Activity Level (sample: Moderately active – exercise 3–5 days a week (×1.55))
- Press Calculate TDEE (results also refresh as you type). The result card shows the Daily Maintenance Calories, along with BMR (Mifflin–St Jeor), Activity factor, To lose about 0.5 kg a week and To gain about 0.25 kg a week.
Formula used
TDEE = BMR × Activity factor
- BMR = Mifflin–St Jeor equation
- Weight change = about 7,700 kcal per kg of body fat
A 550 kcal daily deficit gives about 0.5 kg of fat loss a week.
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Sex | Male |
| Weight (kg) | 70 |
| Height (cm) | 170 |
| Age (years) | 30 |
| Activity Level | Moderately active – exercise 3–5 days a week (×1.55) |
| Result | Value |
|---|---|
| Daily Maintenance Calories | 2,507 kcal |
| BMR (Mifflin–St Jeor) | 1,618 kcal |
| Activity factor | 1.55× |
| To lose about 0.5 kg a week | 1,957 kcal |
| To gain about 0.25 kg a week | 2,782 kcal |
Activity factors
| Activity level | Description | Factor |
|---|---|---|
| Sedentary | Desk job, little or no exercise | 1.2 |
| Lightly active | Exercise 1–3 days a week | 1.375 |
| Moderately active | Exercise 3–5 days a week | 1.55 |
| Very active | Hard exercise 6–7 days a week | 1.725 |
| Extremely active | Physical job or training twice a day | 1.9 |
Tips for using the TDEE Calculator
- Most people overestimate their activity; start one level lower if unsure.
- Track your weight for 2–3 weeks and adjust calories if it moves unexpectedly.