TDEE calculator: how many calories you burn a day
Your total daily calorie burn for your activity level, and the calories to lose fat or gain weight, with several formulas.
Calculator inputs
Results
Enter your values and press “Calculate” to see the result.
| Goal | kcal per day | Approx. weekly change |
|---|---|---|
| Fast fat loss (−25%) | 2,026 | -0.61 |
| Fat loss (−20%) | 2,161 | -0.49 |
| Gentle fat loss (−10%) | 2,431 | -0.25 |
| Maintain weight | 2,701 | 0 |
| Gentle gain (+10%) | 2,971 | 0.25 |
| Build muscle (+15%) | 3,106 | 0.37 |
| Activity level | × | kcal per day |
|---|---|---|
| Sedentary | 1.2 | 2,091 |
| Light (1–3 days) | 1.375 | 2,396 |
| Moderate (3–5 days) | 1.55 | 2,701 |
| Intense (6–7 days) | 1.725 | 3,006 |
| Very intense or physical job | 1.9 | 3,311 |
See the working step by step
- BMR = 1,743; activity factor = 1.550
In short
- What it calculates
- Your total daily calorie burn for your activity level, and the calories to lose fat or gain weight, with several formulas.
- Formula used
BMR: Mifflin-St Jeor (or another chosen formula)- Example
- Example 1. A man with moderate activity.
TDEE calculator
TDEE (total daily energy expenditure) is the number of calories you burn in a whole day: basal metabolism plus movement, exercise and digestion. It is your “maintenance calories” figure: eat that and your weight holds; eat less and it falls; eat more and it rises.
Enter your details, pick your activity level (honestly: it is what people exaggerate most) and the calculator gives your TDEE, approximate calories for each goal and a table with expenditure at each activity level. Everything runs in your browser.
How it works
First basal metabolic rate is estimated (Mifflin-St Jeor by default) and then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (heavy physical work or very intense training). That factor covers daily movement, exercise and the thermic effect of food.
For each goal a percentage is applied to TDEE: −10%, −20% or −25% to lose fat, +10% or +15% to gain. The weekly weight change is estimated with the rough equivalence of 7,700 kcal per kilo, which is a simplification: the body adapts and the real pace slows over time.
Formula
BMR: Mifflin-St Jeor (or another chosen formula)
TDEE = BMR × activity factor
Factors: sedentary 1.2 · light 1.375 · moderate 1.55 · intense 1.725 · very intense 1.9
Goal calories = TDEE × (1 + percentage)
Weekly change ≈ (calories − TDEE) × 7 ÷ 7,700 (kg per week)
Worked example
Example 1. A man with moderate activity.
At 80 kg, 178 cm and 35 years old, BMR is 1,742.5 kcal. With moderate activity (×1.55), TDEE is 2,701 kcal a day. To lose fat at −20%, 2,161 kcal (about −0.5 kg a week); at −10%, 2,431 kcal.
Example 2. A sedentary woman.
At 62 kg, 165 cm and 30 years old, BMR is 1,340 kcal and, with the 1.2 factor, TDEE is 1,608 kcal. A 20% deficit would leave 1,287 kcal, very close to her basal rate: here a smaller deficit or more activity is wiser.
Example 3. With body-fat percentage.
An 85 kg, 180 cm, 30-year-old man at 15% body fat with moderate activity: Mifflin gives a TDEE of 2,837 kcal and Katch-McArdle 2,992 kcal. In a very muscular person, the lean-mass formula reflects their composition better.
Explanation
What TDEE is
It is your total calorie burn in a day. It is made up of basal metabolism (60–70%), physical activity and daily movement (15–30%) and the thermic effect of food (about 10%).
How to choose the activity level
- **Sedentary**: desk job and almost no exercise.
- **Light**: light exercise 1 to 3 days a week.
- **Moderate**: moderate exercise 3 to 5 days.
- **Intense**: hard training 6 to 7 days.
- **Very intense**: training twice a day or heavy physical work.
When in doubt, pick the lower one: it is what is most overestimated.
Deficit and surplus
A moderate deficit (10–20%) lets you lose fat while keeping muscle and energy. Big deficits are faster but harder to sustain, and need high protein and strength training. To build muscle, a small surplus (5–15%) limits fat gain.
The 7,700 kcal rule
It is often said that a kilo of body weight equals about 7,700 kcal. It is a useful simplification to start with, but metabolism adapts and the real pace slows over time (Hall, 2008). Adjust based on your results over two to four weeks.
Common mistakes
- Overestimating activity (and counting exercise twice).
- Setting a deficit too aggressive, below basal metabolism.
- Not adjusting calories when weight changes.
- Expecting linear loss.
Limits of this calculator
- It is an estimate for healthy adults; it is not for children, pregnancy, breastfeeding or metabolic disease.
- The activity factor is an average: two people at the same level can burn differently.
- The weekly change uses 7,700 kcal per kilo, approximate.
Notice
This is an estimate and does not replace a health professional’s judgement. Check with one before starting a diet with a marked deficit.
Frequently asked questions
What is TDEE?
Total daily energy expenditure: the calories you burn in a full day, with basal metabolism, activity and digestion. It is your maintenance level.
How many calories should I eat to lose weight?
A 10% to 20% deficit on TDEE is a reasonable starting point. Do not go below basal metabolism without supervision.
Which activity level should I pick?
The one that describes your real week; when in doubt, the lower one. Exercise 3 to 5 days a week is “moderate”.
How much will I lose a week on a deficit?
An estimate is weekly deficit ÷ 7,700 kg; for example, 500 kcal a day is about 0.45 kg a week. The real pace slows over time.
Why does it differ from other calculators?
Because of the BMR formula and the activity factors. All are estimates; adjust with your real weight after a couple of weeks.
When should I use Katch-McArdle?
If you know your body-fat percentage reliably; it is more accurate in very muscular or very overweight people.
Should I recalculate TDEE?
Yes, whenever your weight changes by 4–5 kg or your activity changes.
Is my data sent to a server?
No. The calculation runs in your browser.
Sources and references
The formula behind this calculator is not ours. These are the sources it comes from, in APA 7 format, in case you want to go to the original or cite them in your own work.
- Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247. https://doi.org/10.1093/ajcn/51.2.241 https://doi.org/10.1093/ajcn/51.2.241 The basis of the basal metabolic rate calculation.
- Hall, K. D. (2008). What is the required energy deficit per unit weight loss? International Journal of Obesity, 32(3), 573–576. https://doi.org/10.1038/sj.ijo.0803720 https://doi.org/10.1038/sj.ijo.0803720 The limits of the 7,700 kcal per kilo rule.
Need to calculate something else?
These tools are often used alongside this calculator.
BMR calculator
The calories your body burns at rest, with Mifflin-St Jeor, Harris-Benedict, Katch-McArdle and Cunningham…
Calories
The calories you need a day to lose fat, maintain or build muscle, and the split of protein, fat and…
Protein
The grams of protein you need for your weight and profile: low activity, active, strength or fat loss, or…
BMI
Your body mass index, your WHO category, the healthy weight range for your height and the waist-to-height…
Water intake
Recommended litres based on your weight, exercise and climate.
Ideal weight
Four classic formulas plus the healthy range from BMI.