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TDEE Calculator

Total daily energy expenditure is every calorie you burn in a day: resting metabolism plus all movement. Enter your details and pick an activity level to see your TDEE, with a table showing the figure for every other level.

Quick examples
years

Adults 18 and over.

ft
in
Your numbers stay in your browser. Nothing is uploaded.
TDEE (maintenance calories)2,763 kcal/day
BMR (Mifflin-St Jeor)
1,783 kcal/day
Burned through activity
980 kcal/day
Per week
19,342 kcal
Where the calories go
  • At rest (BMR)
  • Activity
TDEE at each activity level
Activity levelMultiplierCalories per day

Saved setups

Save a set of inputs you reuse — your usual rate, your loan, your room sizes — and load it back in one tap.

    Your recent calculations

    Results you calculate here are kept on this device so you can come back to them.

      Formula

      BMR (Mifflin-St Jeor) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, − 161 for women
      TDEE = BMR × activity multiplier
      Multipliers: sedentary 1.2 · lightly active 1.375 · moderately active 1.55 · very active 1.725 · extra active 1.9

      How to use it

      1. Enter your sex, age, height and weight.
      2. Choose the activity level that matches a typical week, not your best week.
      3. Read your TDEE — the calories that would hold your weight steady — and check the table to see how much the activity choice changes it.

      Worked examples

      A moderately active 30-year-old man, 5 ft 10 in and 180 lb

      BMR (Mifflin-St Jeor)
      1,783 kcal/day
      TDEE (maintenance calories)
      2,763 kcal/day
      Burned through activity
      980 kcal/day

      A lightly active 35-year-old woman, 165 cm and 65 kg

      BMR (Mifflin-St Jeor)
      1,345 kcal/day
      TDEE (maintenance calories)
      1,850 kcal/day

      Picking an activity level

      Sedentary means a desk job and little deliberate exercise. Lightly active is light exercise one to three days a week. Moderately active is three to five days. Very active is hard exercise six or seven days. Extra active is a physical job on top of training, or two sessions a day.

      People tend to overestimate. If you are between two levels, start with the lower one, eat at that level for two or three weeks and watch the scale: steady weight means the estimate is about right.

      This is an estimate for general information, not medical advice. Talk to a doctor or other qualified clinician before making health decisions based on it.

      Questions people ask

      What is the TDEE of a moderately active 180 lb man?

      For a 30-year-old man who is 5 ft 10 in and 180 lb, BMR is about 1,783 kcal and TDEE at the moderate multiplier of 1.55 is about 2,763 kcal a day.

      Is TDEE the same as maintenance calories?

      Yes. Eating at your TDEE keeps your weight roughly constant. Eating below it leads to weight loss and above it to weight gain.

      How accurate are activity multipliers?

      They are rough averages. The gap between two adjacent levels is 200 to 400 kcal a day for most people, so treat the result as a starting point and adjust from what your weight actually does.

      Related calculators

      BMR CalculatorCalories your body burns at complete rest, by the Mifflin-St Jeor equation.Calorie CalculatorDaily calories to maintain, lose or gain weight.Calorie Deficit CalculatorThe daily deficit and calorie target to reach a goal weight by a set date.Macro CalculatorGrams of carbs, protein and fat for your daily calories.Calories Burned CalculatorCalories burned by an activity from its MET value, your weight and the time.