TDEE Calculator
Estimate your daily calorie burn (TDEE) and BMR.
Estimate how many calories you burn in a day. Enter your age, sex, weight, height, and activity level to get your TDEE (Total Daily Energy Expenditure) and BMR (Basal Metabolic Rate), plus suggested calorie targets for losing, maintaining, or gaining weight.
Calculations use the Mifflin–St Jeor equation, the most accurate widely-used BMR formula, and run entirely in your browser.
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Formula
BMR (Mifflin–St Jeor)
10·kg + 6.25·cm − 5·age + s (s = +5 male, −161 female)
Your resting calorie burn. Example: a 30-year-old, 80 kg, 180 cm man → 1,780 kcal/day.
TDEE
BMR × activity factor
Activity factor ranges from 1.2 (sedentary) to 1.9 (very active). TDEE is your maintenance calories.
How to use the tdee calculator
- 1Choose your sex and units, then enter age, weight, and height.
- 2Pick the activity level that best matches your typical week.
- 3Read your TDEE (maintenance) and BMR, plus the lose/gain targets; copy or share the result.
Examples
| Example | Input | Result |
|---|---|---|
| Male, moderate | 30y, 80kg, 180cm | BMR 1,780 · TDEE 2,759 |
| Female, light | 30y, 65kg, 165cm | BMR 1,370 · TDEE 1,884 |
| Goal | TDEE 2,759 | Lose ≈ 2,259 · Gain ≈ 3,259 |
BMR vs. TDEE
Your BMR is the energy your body uses at complete rest just to stay alive — breathing, circulation, cell repair. Your TDEE is your BMR multiplied by an activity factor to account for movement, exercise, and daily living. TDEE is the number that matters for weight management: eat around your TDEE to maintain, below it to lose, above it to gain.
Choosing an activity level
Sedentary (×1.2) is little or no exercise; Light (×1.375) is light exercise 1–3 days/week; Moderate (×1.55) is 3–5 days; Active (×1.725) is hard exercise 6–7 days; Very active (×1.9) is intense daily training or a physical job. Most people overestimate — when unsure, pick the lower option.
Calorie targets for goals
A pound of fat is roughly 3,500 calories, so a daily deficit of about 500 calories targets roughly one pound of loss per week. This calculator suggests a mild-loss target (TDEE − 500) and a mild-gain target (TDEE + 500). These are starting estimates — adjust based on real-world results over a few weeks.
This calculator provides general estimates only and is not medical or nutritional advice. Calorie needs vary by individual — consult a doctor or registered dietitian before making significant dietary changes.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the total calories you burn in a day, including rest (BMR) plus activity. It's your maintenance calorie level.
How is BMR calculated?
This tool uses the Mifflin–St Jeor equation: 10×weight(kg) + 6.25×height(cm) − 5×age, then +5 for men or −161 for women.
How many calories to lose weight?
A deficit of about 500 calories/day below your TDEE targets roughly one pound of loss per week. Avoid extreme deficits.
Is this accurate?
It's a solid estimate. Real energy needs vary with body composition, genetics, and NEAT. Track results and adjust — and consult a professional for medical or athletic goals.
Embed this calculator
Add the TDEE Calculator to your own website — free. Copy and paste this snippet:
<iframe src="https://numvella.com/embed/tdee-calculator" width="100%" height="460" style="border:1px solid #e2e8f0;border-radius:12px" title="TDEE Calculator — Numvella" loading="lazy"></iframe>