TDEE Calculator
Your TDEE is the number of calories you burn in a day once activity is counted. It starts from your resting metabolic rate, calculated with the Mifflin-St Jeor equation, and multiplies it by an activity factor. Eat at that number to hold your weight, below it to lose, above it to gain.
- Accurate
- Real-time
- Easy to use
- 100% free
Maintenance calories
2,556 kcal/day
Mild weight loss (-500)
2,056 kcal/day
Details
Updates as you typeMifflin-St Jeor uses a different constant for each.
Count deliberate training, not fidgeting.
Summary
Maintenance calories
2,556 kcal/day
Maintenance calories
2,556 kcal/day
- BMR1,649 kcal/day65%
- Activity burn907 kcal/day35%
- BMR (at complete rest)
- 1,649 kcal/day
- Mild weight loss (-500)
- 2,056 kcal/day
- Mild weight gain (+500)
- 3,056 kcal/day
- Activity multiplier
- 1.550
- Activity multipliers are broad averages. Track your weight for two to three weeks and adjust the number up or down if it is not moving the way this estimate predicts.
- A 500 kcal daily gap corresponds to roughly 0.45 kg (1 lb) of body mass a week, but real-world loss slows as body mass and therefore BMR fall.
How this is calculated
- Weight
- 70.0 kg
- Height
- 175.0 cm
- Age
- 30 years
- BMR = 10×kg + 6.25×cm − 5×age ± constant
- 1,649 kcal/day
- Multiplier (Moderately active)
- 1.550
- TDEE = BMR × multiplier
- 2,556 kcal/day
- Burned through activity
- 907 kcal/day
Compare scenarios
See how one change moves the result
- CurrentYour inputs as they stand2,556 kcal/dayCurrent
- Weightkg 87.52,827 kcal/day
- Heightcm 2192,982 kcal/day
- Ageyears 382,494 kcal/day
For informational purposes only. This is not medical advice — consult a healthcare professional about your health.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what you would burn lying still all day keeping your organs running. TDEE adds everything else — digestion, walking, fidgeting and training — and is typically 20% to 90% higher than BMR depending on how active you are.
Which activity level should I choose?
Pick the one that matches deliberate training, not how busy your day feels. Most desk workers who train three to five times a week land on moderately active; choosing a level too high is the single most common reason a calorie target fails to work.
How accurate is the Mifflin-St Jeor equation?
It is the most accurate of the common prediction equations for people who are not extremely lean or extremely heavy, but individual metabolic rate still varies by roughly plus or minus 10% around the prediction.
Why does a 500 calorie deficit not always lose a pound a week?
As you lose weight your body becomes smaller and cheaper to run, so your TDEE falls and the deficit shrinks. Unconscious drops in daily movement also offset part of the gap. Recalculate every few kilograms of change.
Should I eat back the calories I burn exercising?
No, not if you picked an activity level that already reflects your training. The multiplier is designed to include exercise, so logging workouts separately and eating those calories back would double-count them.