Calorie & TDEE Calculator

Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day, including exercise. This calculator uses the well-regarded Mifflin–St Jeor equation to estimate your TDEE and gives calorie targets for maintaining, losing or gaining weight.

yrs
cm
kg
Maintenance calories
2,633 kcal/day
Calories to maintain your current weight
BMR (at rest)
1,699 kcal
Mild weight loss
2,133 kcal
Weight gain
2,933 kcal

How it works

First we estimate your BMR - the calories your body needs at complete rest - from your sex, age, height and weight. Multiplying BMR by an activity factor gives your TDEE. To lose weight, eat below it; to gain, eat above it.

Formula
BMR = 10·kg + 6.25·cm − 5·age + (male +5 / female −161); TDEE = BMR × activity

Example. A 30-year-old man, 175 cm and 75 kg, moderately active, has a BMR of about 1,699 kcal and a TDEE of roughly 2,633 kcal/day - so around 2,133 kcal/day targets mild weight loss.

Cutting and bulking targets

A deficit of about 500 kcal/day is a common, sustainable target for losing roughly half a kilogram per week, while a modest surplus of 250–500 kcal/day supports lean muscle gain. These are starting points - adjust based on how your weight actually trends over a few weeks.

Frequently asked questions

What's the difference between BMR and TDEE?

BMR is the energy your body uses at complete rest just to stay alive. TDEE is your total daily burn including movement and exercise - it's BMR multiplied by an activity factor.

Why the Mifflin–St Jeor equation?

It's widely regarded as one of the most accurate BMR formulas for the general population, which is why most modern calculators and dietitians use it over older equations like Harris–Benedict.

Related calculators

BMI CalculatorCalculate your Body Mass Index (BMI) in metric or imperial units, see your weight category and the healthy weight range for your height.Running Pace CalculatorWork out your running pace per km and per mile from a distance and finish time, plus your speed and a split table for every kilometre.Pregnancy CalculatorCalculate your pregnancy due date from your last menstrual period (LMP) using Naegele's rule. See weeks pregnant, days remaining and trimester.Sleep CalculatorFind the best time to go to bed or wake up, based on 90-minute sleep cycles. Wake up between cycles, not in the middle of one.

Embed this calculator

Free to use on any site. Please keep the credit link.

<iframe
  id="letmecalc-tdee-calculator"
  src="https://letmecalc.com/embed/health/tdee-calculator"
  title="Calorie (TDEE) Calculator"
  width="100%"
  height="620"
  style="border:0;max-width:100%"
  loading="lazy"
></iframe>
<p><a href="https://letmecalc.com/health/tdee-calculator" target="_blank" rel="noopener">Calorie (TDEE) Calculator</a> by letmecalc</p>
<script>
(function () {
  var f = document.getElementById("letmecalc-tdee-calculator");
  window.addEventListener("message", function (e) {
    if (e.origin !== "https://letmecalc.com") return;
    if (!f || e.source !== f.contentWindow) return;
    var d = e.data;
    if (!d || d.source !== "letmecalc-embed" || d.type !== "resize") return;
    if (typeof d.height === "number" && d.height > 0) {
      f.style.height = d.height + "px";
    }
  });
})();
</script>