TDEE Calorie Calculator
Find out how many calories you burn each day (TDEE), how many to eat to lose, keep or gain weight, and how to split them into protein, carbs and fat.
Your goal
Macro split
Calories at every activity level
| Activity level | Calories / day |
|---|
How to use the TDEE Calorie Calculator
- Choose your units (metric or imperial) and enter your sex, age, height and weight.
- Pick your activity level. Be honest: most people with desk jobs who exercise a few times a week are "lightly" or "moderately" active.
- Choose a goal to lose, maintain or gain weight. Your daily calorie target updates instantly.
- Pick a macro split or set your own percentages to see how many grams of protein, carbs and fat to eat each day.
How TDEE is calculated
The calculator first estimates your basal metabolic rate (BMR), the calories your body uses at complete rest, with the Mifflin-St Jeor equation:
| Mifflin-St Jeor BMR | |
|---|---|
| Men | 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 |
| Women | 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161 |
BMR is then multiplied by an activity factor to get your TDEE:
| Activity level | Multiplier | Typical day |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly active | 1.375 | Light exercise 1–3 days a week |
| Moderately active | 1.55 | Moderate exercise 3–5 days a week |
| Very active | 1.725 | Hard exercise 6–7 days a week |
| Extra active | 1.9 | Physical job plus training |
Example
A 30-year-old man who is 175 cm tall and weighs 75 kg has a BMR of 10 × 75 + 6.25 × 175 − 5 × 30 + 5 = 1,699 kcal. If he is moderately active, his TDEE is 1,699 × 1.55 = 2,633 kcal a day. Eating about 2,083 kcal a day (a 550 kcal deficit) would lead to roughly 0.5 kg of weight loss per week.
Calories to lose weight
One kilogram of body fat stores roughly 7,700 kcal (about 3,500 kcal per pound). A daily deficit of 550 kcal adds up to about 0.5 kg a week; 1,100 kcal a day is about 1 kg a week. Slower loss is usually easier to keep up and helps you hold on to muscle, especially when you eat enough protein and do some strength training.
This calculator gives general estimates for healthy adults and is not medical advice. If you are pregnant, breastfeeding, under 18 or have a medical condition, ask a doctor or registered dietitian for advice.
Frequently asked questions
What is TDEE?
TDEE (total daily energy expenditure) is the number of calories your body burns in a day, including your resting metabolism, daily movement, exercise and digesting food. Eating at your TDEE keeps your weight stable.
What is the Mifflin-St Jeor formula?
It is the most widely recommended formula for estimating resting metabolic rate (BMR). For men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. For women: the same but − 161 instead of + 5.
How many calories should I eat to lose weight?
A deficit of about 500 calories a day below your TDEE leads to roughly 0.5 kg (1 lb) of weight loss per week. Faster loss needs a bigger deficit, which is harder to sustain.
Is it safe to eat very few calories?
Very low intakes are hard to sustain and can make it difficult to get enough nutrients. The calculator warns you when a target falls below common minimums (about 1,200 kcal for women and 1,500 kcal for men). Talk to a doctor or dietitian before a large deficit.
How accurate is a TDEE calculator?
It is an estimate. Real calorie needs can differ by 10% or more from person to person. Use the number as a starting point, track your weight for 2 to 3 weeks and adjust by 100 to 200 calories if needed.
How are macros calculated?
Protein and carbs have 4 calories per gram and fat has 9 calories per gram. The calculator multiplies your calorie target by each percentage and divides by those values to get grams.