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Calorie and TDEE Calculator

Estimate maintenance calories, BMR, and daily energy needs from age, sex, height, weight, and activity level.

Results update instantly.Change any value and the estimate recalculates on the spot.

Health

Calorie and TDEE calculator

Estimate daily energy needs from age, body size, sex, and activity.

cm
kg

Estimated daily calories

-

  • Basal metabolic rate-
  • Gradual loss estimate-
  • Gradual gain estimate-

Uses the Mifflin-St Jeor equation. This is a planning estimate, not medical advice. Energy needs vary.

How this calorie estimate works

The calculator first estimates basal metabolic rate, the energy your body uses at rest. It then multiplies that value by your chosen activity level to estimate total daily energy expenditure.

TDEE = estimated BMR x activity factor
Is TDEE a calorie target?
It is a starting estimate for maintenance. Track weight trends and adjust gradually.
Why does the formula ask for sex?
The published equation uses sex-specific constants. It cannot account for every difference in body composition.

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How it works

How the Calorie and TDEE Calculator works

Quick answer: A 35-year-old man, 178 cm and 77 kg, who is moderately active burns about 2,654 kcal a day (TDEE). His basal metabolic rate is 1,713 kcal/day.

Formula

BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5
BMR (women) = 10 × kg + 6.25 × cm − 5 × age − 161
TDEE = BMR × activity factor (1.2 to 1.9)

This is the Mifflin-St Jeor equation. The gradual loss estimate subtracts 500 kcal a day (never below 1,200); the gain estimate adds 300.

Worked example

Male, 35, 178 cm, 77 kg: BMR = 770 + 1,112.5 − 175 + 5 = 1,713 kcal/day. Moderate activity (× 1.55): 2,654 kcal.

Same person at different activity levels

ActivityDaily calories
Sedentary (1.2)2,055 kcalOpen
Light (1.375)2,355 kcalOpen
Moderate (1.55)2,654 kcalOpen
Very active (1.725)2,954 kcalOpen
Athlete (1.9)3,254 kcalOpen

Assumptions and limits

  • Equations estimate average needs; individual metabolism can differ by 10% or more.
  • Not intended for pregnancy, medical conditions, or people under 18.

Frequently asked questions

What is TDEE?

Total daily energy expenditure is an estimate of the calories used in a day, including activity.

Is TDEE exact?

No. It is a starting estimate and individual energy needs vary.

What is the difference between BMR and TDEE?

BMR is energy used at complete rest. TDEE adds daily movement and exercise, so it is the number to compare with what you eat.

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