TDEE Calculator
Enter your age, sex, height, weight and how active you are. You get your estimated resting energy (BMR) and the calories you use in a day, which is roughly what it takes to maintain your weight.
Estimated daily calories to maintain weight
2,224 kcal
Resting energy (BMR) 1,618 kcal
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Calories at different intakes
| Intake | kcal a day |
|---|---|
| 250 below maintenance | 1,974 |
| Maintenance | 2,224 |
| 250 above maintenance | 2,474 |
- BMR uses the Mifflin-St Jeor equation, multiplied by a standard activity factor to estimate total daily energy expenditure (TDEE). Real needs vary from person to person, so treat the result as a starting point and watch how your body responds. An estimate from a published formula, not a medical assessment. For health decisions, talk to a doctor or a qualified professional.
BMR, activity and TDEE
BMR is the energy your body uses at rest. This calculator estimates it with the Mifflin-St Jeor equation, a widely used formula.
TDEE (total daily energy expenditure) multiplies BMR by an activity factor from 1.2 for little exercise up to 1.9 for hard training or a physical job.
Individuals differ, so the result is an estimate. Use it as a starting point and see how your weight responds over a few weeks.
The 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.
Common questions
What is TDEE?
Total daily energy expenditure: the calories your body uses in a day including activity. Eating about that amount tends to keep weight steady.
How accurate is the calculation?
It is an estimate and can be off by a few hundred calories for an individual. Track your weight over time and adjust.
Should I eat fewer or more calories than the result?
That depends on your goal and health. Talk to a doctor or a registered dietitian before making big changes.
Is this medical advice?
No. It is an estimate from a published formula.
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