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TDEE Calculator

Total daily energy expenditure is the number of calories you burn in a day, made up of your resting metabolic rate plus everything else you do. Estimating it starts with the Mifflin-St Jeor equation for the resting rate, then scales that figure by an activity factor.

Maintenance calories (TDEE)

2,720.25

Resting rate (BMR)
1,755
Mild deficit target
2,220.25
Aggressive deficit target
1,720.25
Surplus target
3,220.25

Values update as you type. This calculator covers the single scenario its formula assumes — see Common Mistakes for what it leaves out.

The formula this calculator uses

TDEE = BMR x activity factor, BMR = 10w + 6.25h - 5a + s

w
Body weight in kilograms
h
Height in centimetres
a
Age in years
s
Plus 5 for men, minus 161 for women

How to check the result by hand

  1. 1

    Convert the inputs

    Use kilograms for weight and centimetres for height. Divide pounds by 2.205 and multiply inches by 2.54 to convert.

  2. 2

    Compute the resting rate

    Multiply weight by ten, height by six point two five and age by five, then add the sex constant.

  3. 3

    Pick an honest activity factor

    Sedentary 1.2, light 1.375, moderate 1.55, very active 1.725, extra active 1.9. Most desk workers belong at 1.2 or 1.375.

  4. 4

    Scale to maintenance

    Multiply the resting rate by the activity factor. The result is the estimated daily maintenance intake.

  5. 5

    Set a target

    Subtract five hundred calories for steady loss, one thousand for faster loss, or add five hundred for a surplus.

For worked examples, common mistakes and the limits of this formula, read the full How To Calculate TDEE page.