TDEE Calculator
Your total daily energy expenditure is the calories you burn in a day. Enter your details to see it, plus calorie targets to lose or gain weight.
Your details
Result
TDEE (maintenance calories)
2,267
kcal per day
- BMR (at rest)
- 1,649 kcal
- Lose weight (−500)
- 1,767 kcal
- Gain weight (+500)
- 2,767 kcal
- Mifflin-St Jeor equation. A 500 kcal daily change is roughly 0.5 kg (1 lb) a week. Real results vary.
Good to know: A shift of about 500 kcal a day is roughly 0.5 kg (about 1 lb) a week. Real results vary.
Please note: General estimate for information only. This is not medical advice, diagnosis or treatment, and it may not suit your age, health, medication or pregnancy. Never use it to make a medical decision. Talk to a doctor or other qualified health professional about your own situation, and in an emergency call your local emergency number.
About this tool
Calculate your Total Daily Energy Expenditure from basal metabolic rate (Mifflin-St Jeor) and activity level, with calorie targets for losing or gaining weight.
Formula
BMR (Mifflin-St Jeor): men 10 × kg + 6.25 × cm − 5 × age + 5; women −161. TDEE = BMR × activity factor (1.2–1.9).
Reference values
- Sedentary factor: 1.2
- Loss: TDEE − 500 kcal ≈ 0.5 kg/week
- Gain: TDEE + 300–500 kcal
Questions people ask
What is the difference between BMR and TDEE?
BMR is what your body burns at rest. TDEE adds the energy you use moving around and exercising.
Which formula is used?
Mifflin-St Jeor for resting metabolic rate, multiplied by an activity factor.
How many calories should I eat to lose weight?
A moderate deficit of about 300–500 kcal below TDEE is a common starting point. Avoid very low intakes without medical advice.
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How we calculate this
We use the standard published formula or definition for this calculation, and we show the working so you can check it. Source: Mifflin et al. 1990, Am J Clin Nutr (Mifflin-St Jeor).
Spotted a mistake? Tell us and we'll check it. How we check our calculators