TDEE Calculator
Calculate your total daily energy expenditure — the number of calories you burn per day. The calculator uses the Mifflin-St Jeor equation, shows your BMR and maintenance calories, and gives ready-made calorie targets for losing or gaining weight.
TDEE (maintenance)
2,693
calories/day
BMR (at rest)
1,737
calories/day
Mifflin-St Jeor equation · activity multiplier ×1.55
Calorie targets by goal
| Goal | Calories/day |
|---|---|
| Weight loss (−1 lb/week) | 2,193 |
| Mild weight loss (−0.5 lb/week) | 2,443 |
| Maintain weight | 2,693 |
| Mild weight gain (+0.5 lb/week) | 2,943 |
| Weight gain (+1 lb/week) | 3,193 |
TDEE at every activity level
| Activity level | Multiplier | Calories/day |
|---|---|---|
| Sedentary (little or no exercise) | ×1.2 | 2,085 |
| Light (exercise 1–3 days/week) | ×1.375 | 2,389 |
| Moderate (exercise 3–5 days/week) | ×1.55 | 2,693 |
| Very active (hard exercise 6–7 days/week) | ×1.725 | 2,997 |
| Extra active (physical job + training) | ×1.9 | 3,301 |
How to calculate TDEE
To calculate TDEE, first find your basal metabolic rate with the Mifflin-St Jeor equation — BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men or minus 161 for women — then multiply the result by an activity factor between 1.2 and 1.9. The product is the number of calories you burn in a typical day.
For example, a 30-year-old man who is 5 ft 10 in and 170 lb has a BMR of about 1,740 calories. With moderate exercise 3–5 days a week (factor 1.55), his TDEE is roughly 2,690 calories per day — that is his maintenance intake. Eating 500 calories under it (about 2,190/day) would produce approximately one pound of weight loss per week.
Once you know your TDEE, our calorie deficit calculator and macro calculator help you turn it into a concrete eating plan, the weight loss calculator estimates how long reaching your goal will take, and for muscle gain the lean bulk calculator sets a controlled surplus with a protein target.