How to use
- Choose your sex and units, then enter your age, height and weight.
- Pick the activity level that matches a typical week — include how active your job is, not just workouts.
- You get your maintenance calories (TDEE) and a table of daily targets to lose, maintain or gain weight.
This calculator provides general information only. It is not medical or dietary advice.
How it works
Total daily energy expenditure (TDEE) is estimated as basal metabolic rate (BMR) × activity factor. BMR uses the Mifflin-St Jeor equation (1990), which an evidence analysis for the American Dietetic Association (Frankenfield et al., 2005) found to be the most reliable predictor of resting metabolic rate in both non-obese and obese adults.
| Item | Formula |
|---|---|
| BMR, men | 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 |
| BMR, women | 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161 |
| Activity level | Factor |
|---|---|
| Sedentary (desk job, little exercise) | 1.2 |
| Lightly active (light exercise 1–3 days/week) | 1.375 |
| Moderately active (exercise 3–5 days/week) | 1.55 |
| Very active (hard exercise 6–7 days/week) | 1.725 |
| Extra active (physical job or twice-daily training) | 1.9 |
Goal targets add or subtract 250 or 500 kcal a day. The weekly change uses the rule of thumb that about 7,700 kcal equals 1 kg (roughly 3,500 kcal per pound).
Examples
- Man, 30, 5 ft 10 in, 170 lb, lightly active: BMR ≈ 1,737 kcal, TDEE ≈ 1,737 × 1.375 = 2,389 kcal. A 500 kcal deficit gives about 1,889 kcal and roughly 1 lb lost per week.
- Woman, 30, 160 cm (5 ft 3 in), 55 kg (121 lb), sedentary: BMR = 1,239 kcal, TDEE ≈ 1,487 kcal. Her −500 target would be 987 kcal — below the 1,200 kcal floor, so the calculator flags it.
Things to keep in mind
- Equations describe an average person. Muscle mass, genetics, hormones and sleep can move your real burn by 10% or more. Track your weight for two or three weeks and adjust.
- The 3,500-kcal-per-pound rule is a short-term approximation. As you lose weight, your energy needs fall too, so progress slows over time (Hall et al., The Lancet, 2011; the basis of the NIH Body Weight Planner).
- Harvard Health Publishing advises not going below 1,200 kcal a day for women or 1,500 kcal for men without medical supervision.
- Teenagers, pregnant or breastfeeding people and anyone with a medical condition such as diabetes or kidney disease should follow guidance from their doctor or a registered dietitian instead.
FAQ
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE adds everything else — daily movement, exercise and digesting food. To compare BMR formulas side by side, try the BMR calculator.
Which activity level should I choose?
If you are unsure, pick the lower one. People commonly overestimate how active they are, which inflates TDEE.
How do I split my calories into protein, carbs and fat?
Enter your target in the macro calculator to get grams for each macronutrient.