TDEE calculator
Free TDEE calculator: your daily calorie burn.
EstimateMaintenance calories (TDEE)
Maintenance calories by activity level
Estimate based on the Mifflin-St Jeor equation. Your real needs can be higher or lower; adjust after a few weeks of tracking your weight.
It estimates your maintenance calories, the calories you burn in a day, from your age, size and activity level. Eat about this much to keep your weight steady.
Track this target in Calowly.
Set your calorie target in the app and snap your meals. Calo shows how each one fits your day, so the number on this page turns into what you actually eat.
How it works
TDEE stands for total daily energy expenditure: everything your body burns in a day, from breathing to walking to training. The calculator starts with your basal metabolic rate (BMR), the energy you use at complete rest, using the Mifflin-St Jeor equation:
Men: BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age + 5
Women: BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age − 161
TDEE = BMR × activity factor (1.2 to 1.9)
It then multiplies your BMR by an activity factor between 1.2 and 1.9. Eating about your TDEE keeps your weight steady; eating less leads to weight loss over time.
Example: a 30-year-old man who weighs 80 kg and is 180 cm tall has a BMR of 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 kcal. With moderate activity (× 1.55), his TDEE is 1,780 × 1.55 ≈ 2,759 kcal a day.
Activity levels
| Sedentary | desk job, little or no exercise | × 1.2 |
|---|---|---|
| Lightly active | light exercise 1-3 days a week | × 1.375 |
| Moderately active | moderate exercise 3-5 days a week | × 1.55 |
| Very active | hard exercise 6-7 days a week | × 1.725 |
| Extremely active | physical job plus hard training most days | × 1.9 |
Common questions
What is a normal TDEE?
There is no single normal number, because TDEE depends on your size, age, sex and how much you move. The calculator above gives you a personal estimate, which is a better starting point than any average. The official US reference for calorie needs is the Dietary Guidelines for Americans, 2025-2030.
How accurate is the Mifflin-St Jeor equation?
It is one of the most widely recommended equations for healthy adults, and in validation studies it came within about 10% of measured resting metabolic rate for most people. The activity factor adds more uncertainty, so treat your TDEE as a starting estimate and adjust it after two to three weeks of tracking.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest, for breathing, circulation and keeping warm. TDEE adds everything else: walking, exercise, fidgeting and digesting food. TDEE is the number to plan meals around. You do not need to eat below your BMR to lose weight.
Which activity level should I choose?
Pick the level that matches a normal week, not your best week. If you sit most of the day and train three times a week, lightly or moderately active usually fits. Most people overestimate how active they are, so if you are unsure, choose the lower level and adjust from there.
How do I use my TDEE to lose weight?
Eat a little less than it. A deficit of about 500 calories a day is a common starting point and works out to roughly 0.5 kg (1 lb) a week. The calorie deficit calculator does the maths for you and never suggests a target below 1,200 calories for women or 1,500 for men.
Related calculators
Calorie database: Calories and macros per 100g and per serving for everyday foods.
Sources
Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51(2):241-7. doi:10.1093/ajcn/51.2.241
Formula and text last reviewed on 24 September 2026.
This calculator gives general estimates for healthy adults and is not medical advice. If you are pregnant, breastfeeding, or have a medical condition or an eating disorder, talk to a doctor or dietitian before changing how you eat.