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TDEE Calculator
Find out how many calories you burn per day — your Total Daily Energy Expenditure — and get exact calorie targets for losing fat, maintaining, or building muscle.
Your maintenance calories
2,763kcal/day
19,341 calories per week
BMR
1,783
BMI
25.8
Formula
Mifflin-St Jeor
Calories for your goal
Extreme weight loss
-2 lb / week
1,763 kcal
Weight loss
-1 lb / week
2,263 kcal
Mild weight loss
-0.5 lb / week
2,513 kcal
Maintenance
Keep current weight
2,763 kcal
Lean bulk
+0.5 lb / week
3,013 kcal
Weight gain
+1 lb / week
3,263 kcal
TDEE by activity
- Sedentary2,139
- Lightly active2,451
- Moderately active2,763
- Very active3,075
- Extra active3,387
Maintenance macros
0.8 g protein per lb, 25% fat, remainder carbs.
How to calculate TDEE
Your TDEE is your BMR multiplied by an activity factor. This calculator uses the Mifflin-St Jeor equation, which research has found to be the most reliable for the general population:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Katch-McArdle: BMR = 370 + 21.6 × lean mass(kg)
TDEE = BMR × activity factor
Activity multipliers
| Level | Description | Factor |
|---|---|---|
| Sedentary | Desk job, little or no exercise | 1.2 |
| Lightly active | Exercise 1–3 days/week | 1.375 |
| Moderately active | Exercise 3–5 days/week | 1.55 |
| Very active | Hard exercise 6–7 days/week | 1.725 |
| Extra active | Physical job + daily training | 1.9 |
Example
A 30-year-old man, 5'10" (178 cm) and 180 lb (82 kg), who works out 4 times a week: BMR = 10 × 82 + 6.25 × 178 − 5 × 30 + 5 ≈ 1,782 kcal. TDEE = 1,782 × 1.55 ≈ 2,762 kcal/day. To lose 1 lb per week he'd eat about 2,260 kcal.
Read the full step-by-step guide with four worked examples →
TDEE FAQ
Related calculators
Maintenance calories calculator →
Daily calories to keep weight stable
BMR calculator →
Calories burned at complete rest
Calorie deficit calculator →
Daily calories to hit a goal weight by a date
Macro calculator →
Protein, carbs and fat in grams
TDEE vs BMR →
Which calorie number to use
Calories to lose weight →
A safe daily target from your TDEE
TDEE for women →
Maintenance calories using the female formula
TDEE for men →
Maintenance calories using the male formula
How to calculate TDEE →
The formula step by step, with worked examples