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TDEE Calculator: Daily Calorie Needs
See roughly how many calories your body uses in a day, based on your size, age and activity. Use it as a starting point for fuelling your training, then adjust based on how your weight actually changes.
Units
Sex (used by the formula)
Activity level
Mostly sitting, little or no exercise× 1.2
Lightly active: exercise 1–3 days a week× 1.375
Moderately active: exercise 3–5 days a week× 1.55
Very active: hard exercise 6–7 days a week× 1.725
Extra active: physical job plus hard training× 1.9
- Maintenance calories (TDEE)
- 2,220 kcal/day
- BMR (at rest)
- 1,430 kcal/day
| Goal | Calories per day |
|---|---|
| Lose weight (−500 kcal) | 1,720 kcal/day |
| Lose slowly (−250 kcal) | 1,970 kcal/day |
| Maintain weight | 2,220 kcal/day |
| Gain slowly (+250 kcal) | 2,470 kcal/day |
Estimates based on the Mifflin-St Jeor equation. Everyone is different, so treat the result as a starting point: track your weight for two to three weeks and adjust. Not intended for pregnancy, breastfeeding, under-18s or medical conditions. Talk to a doctor or registered dietitian before big changes, and avoid eating below your BMR without professional guidance.
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How it works
- Choose metric or imperial units and the sex the formula should use.
- Enter your age, height and weight.
- Pick the activity level that matches a typical week, including your job and training.
- Read your BMR and maintenance calories, and use the example targets as a gentle starting point.
FAQ
What is TDEE?
TDEE stands for total daily energy expenditure: the calories you burn in a day, including your resting metabolism, daily movement and exercise. Eating around your TDEE tends to keep your weight stable.
How accurate is a TDEE calculator?
It gives an estimate based on averages. Your real number can be higher or lower, so track your weight for a few weeks and adjust your intake if it moves in a direction you did not expect.
What is the difference between BMR and TDEE?
BMR is what your body uses at complete rest. TDEE adds everything you do on top, from walking and working to training, by multiplying BMR with an activity factor.
How many calories should I eat to lose weight?
A modest deficit, such as 250–500 kcal below maintenance, is a common starting point. Avoid very low intakes, and talk to a doctor or registered dietitian if you have a medical condition or a history of disordered eating.
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