TDEE Calculator
Your maintenance calories in lb or kg. Based on the Mifflin-St Jeor equation, the most accurate of the common formulas in a 2005 systematic review.
Your TDEE
2,763 kcal/day
Maintenance calories at moderately active (×1.55)- BMR (at rest) 1,783 kcal
- Mild deficit (−10%) 2,487 kcal
- Deficit (−20%) 2,211 kcal
- Lean gain (+10%) 3,040 kcal
Percentage targets are starting points to adjust against the scale over 2 to 3 weeks, not a prescription.
What your TDEE means
Your TDEE is the number of calories you burn on an average day. Eat about that much and your weight should hold steady; eat less and you lose, eat more and you gain. That is all the number is for: a starting point for how much to eat.
Treat it as a first estimate. The equation behind it predicted resting energy within 10% of the measured value for more people than any other common formula in a 2005 systematic review, but "within 10%" still means a few hundred calories either way for many people. The review also notes that older adults and some ethnic groups were underrepresented in the studies.
What to do with it:
- To maintain: eat close to your TDEE and watch your weekly average weight over a few weeks.
- To lose fat: start at the mild deficit shown (10% under) and adjust from the trend.
- To build muscle: a small surplus (about 10% over) with a training plan.
- Pick your activity level honestly. It is the input that moves the result the most: the gap between sedentary and very active is over 936 kcal a day for the default profile.
The formula: Mifflin-St Jeor
The calculator first estimates your basal metabolic rate (BMR) with the equation published by Mifflin, St Jeor and colleagues in 1990, derived from 498 healthy adults aged 19 to 78 whose resting energy was measured by indirect calorimetry. It then multiplies BMR by an activity factor.
Men: BMR = 10W + 6.25H − 5A + 5
Women: BMR = 10W + 6.25H − 5A − 161
TDEE = BMR × activity factor
W = weight (kg), H = height (cm),
A = age (years); factor 1.2 to 1.9Pounds and inches are converted first: 1 lb = 0.45359237 kg and 1 in = 2.54 cm.
Worked example in pounds
A 30-year-old man, 180 lb (81.6 kg), 5 ft 10 in (177.8 cm), moderately active:
- BMR = 10 × 81.6 + 6.25 × 177.8 − 5 × 30 + 5 = 1,783 kcal
- TDEE = 1,783 × 1.55 = 2,763 kcal a day
Worked example in kilograms
A 35-year-old woman, 65 kg, 165 cm, lightly active:
- BMR = 10 × 65 + 6.25 × 165 − 5 × 35 − 161 = 1,345 kcal
- TDEE = 1,345 × 1.375 = 1,850 kcal a day
The five activity factors are the convention most calculators use with BMR equations; they do not come from a single study. For comparison, the FAO, WHO and UN University group lifestyles by physical activity level: 1.40 to 1.69 for sedentary or light, 1.70 to 1.99 for active, 2.00 to 2.40 for vigorous.
TDEE by activity level
For the details entered in the calculator above. Your current level is highlighted; change any input and the table follows.
| Activity level | Typical week | Factor | kcal/day |
|---|---|---|---|
| Sedentary×1.2 | Desk job, little or no exercise | ×1.2 | 2,139 |
| Lightly active×1.375 | Light exercise 1 to 3 days a week | ×1.375 | 2,451 |
| Moderately active×1.55 | Moderate exercise 3 to 5 days a week | ×1.55 | 2,763 |
| Very active×1.725 | Hard exercise 6 to 7 days a week | ×1.725 | 3,075 |
| Extra active×1.9 | Hard daily training plus a physical job | ×1.9 | 3,387 |
Variants of this calculator
The same formula with defaults, tables and notes set up for one use.
Frequently asked questions
What is TDEE?
TDEE stands for total daily energy expenditure: the calories your body burns in 24 hours. It is your basal metabolic rate (BMR), the energy your body uses at rest, plus the energy spent digesting food, moving through your day and exercising. This calculator estimates BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor between 1.2 and 1.9.
Is TDEE the same as maintenance calories?
Yes. Your TDEE is the number of calories that would keep your weight stable, which is why it is also called your maintenance calories. It is an estimate: eat close to it, compare weekly averages over a few weeks, and adjust your intake a little if the trend moves.
How do I use my TDEE to lose weight?
Eat below it. The calculator shows a mild deficit (10% under your TDEE) and a larger one (20% under). Start with the mild one, weigh yourself several mornings a week and compare weekly averages. If the weekly average has not changed after a few weeks, lower your intake a little. Large deficits are harder to keep up and are not right for everyone, so talk to your doctor or a registered dietitian before going far below your TDEE.
What is the difference between BMR and TDEE?
BMR is what you burn lying still all day; TDEE is what you burn living your actual day. TDEE is always the larger number because it is BMR multiplied by your activity level. For the default profile on this page, BMR is 1,783 kcal and TDEE at a moderate activity level is 2,763 kcal.
Is a TDEE calculator the same as a calorie calculator?
Mostly. A daily calorie calculator usually computes your TDEE first, then adds or removes calories for your goal. This page shows both: your TDEE as the main number, and deficit and surplus targets underneath it.
Is this TDEE calculator free?
Yes. There is no account and no email to give. The calculation runs in your browser, so the numbers you type are not sent to us or stored anywhere.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. DOI: 10.1093/ajcn/51.2.241
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789. DOI: 10.1016/j.jada.2005.02.005
- FAO/WHO/UNU. Human energy requirements: report of a joint expert consultation (2004), chapter 5, physical activity levels.