TDEE Calculator
Estimate your total daily energy expenditure, the calories you burn per day, from your BMR and activity level. Free maintenance-calorie calculator.
Independently verified for accuracy
- TDEE (maintenance)
- 2759 kcal/day
- BMR
- 1780 kcal/day
Enter your sex, weight, height, age, and weekly activity level to estimate your total daily energy expenditure, the calories you burn in a full day. It gives you a maintenance-calorie baseline for planning a cut, a bulk, or simply holding weight steady.
How this is calculated
It computes basal metabolic rate from either the Mifflin-St Jeor or Harris-Benedict equation, then multiplies by an activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 athlete) to produce TDEE.
How to use
- Enter your sex, weight, height, and age.
- Pick the activity level that matches a normal week.
- Read your maintenance calories (TDEE) and the BMR it builds on.
Examples
- Male, 80 kg, 180 cm, 30 yr, moderate:
TDEE 2,759 kcal/day - Female, 60 kg, 165 cm, 28 yr, active:
TDEE 2,401.79 kcal/day
FAQ
- What is TDEE?
- Total daily energy expenditure is the calories you burn in a full day, including rest, digestion, and movement. Eating at your TDEE keeps weight stable; eating below it loses weight and above it gains.
- What do the activity levels mean?
- Sedentary is a desk job with little exercise (x1.2), light is 1 to 3 workouts a week (x1.375), moderate is 3 to 5 (x1.55), active is 6 to 7 (x1.725), and athlete is hard daily training or a physical job (x1.9).
- How do I use TDEE to lose weight?
- A deficit of about 500 calories a day below your TDEE leads to roughly one pound of fat loss per week. Avoid very large cuts, which are hard to sustain.