TDEE Calculator
Your TDEE is the total number of calories you burn in a day — resting metabolism plus movement, exercise and digestion. Eat that amount and your weight stays stable.
Your TDEE (maintenance calories)
2,711 kcal
Resting metabolism (BMR): 1,749 kcal · activity factor ×1.55
2,220 kcal
To lose weight
2,710 kcal
To maintain weight
3,040 kcal
To gain weight
Example for Male, 30, 175 cm, 80 kg. With JavaScript on, the result follows your input.
What TDEE actually measures
TDEE (total daily energy expenditure) is your basal metabolic rate multiplied by an activity factor. BMR — calculated here with the Mifflin–St Jeor equation — is the energy your body spends just staying alive. In this model it makes up 83% of the total for sedentary people and 53% for the most active; the rest is movement, exercise and digestion.
Any calorie plan starts from TDEE: subtract from it to lose fat, add to it to gain muscle, match it to keep your weight where it is. Here “to lose weight” is about 18% below TDEE — but never more than 500 kcal below it and never under your BMR or 1,200 kcal a day; “to gain weight” is 12% above.
Choosing the right activity factor
- Sedentary (little or no exercise) — ×1.2
- Light (1–2 workouts/week) — ×1.375
- Moderate (3–5 workouts/week) — ×1.55
- High (6–7 workouts/week) — ×1.725
- Very high (8+ workouts/week) — ×1.9
Most people overestimate their activity level. If your weight isn't moving as predicted after three weeks, drop one level rather than cutting calories further.