TDEE calculator
The tool works out BMR with Mifflin-St Jeor, then multiplies it by your activity factor.
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Processing and privacy: The result is calculated inside your browser and your data is not sent to any server.
How to use it
- Enter sex, age, weight, height and activity level.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
TDEE = BMR × activity factor (1.2, 1.375, 1.55, 1.725, 1.9). BMR = 10W + 6.25H − 5A + 5 for men or − 161 for women.
Example
Inputs: Sex = Male, Age = 30 years, Weight = 70 kg, Height = 175 cm, Activity level = Moderate: exercise 3 to 5 days a week. Result: Calories to maintain weight: 2,556 kcal/day; BMR: 1,649 kcal/day; Activity factor: 1.55.
Limits and caveats
- Activity factors are rough, and many people overrate how active they are.
- Track your weight for two or three weeks and adjust the figure to what actually happens.
Questions about this tool
What is TDEE?
The total you burn in a day: resting metabolism plus movement, exercise and digesting food.
How many calories should I eat to lose weight?
Many people start with a moderate deficit below TDEE; a dietitian can set it for your situation.
Which level if I only walk every day?
Usually light activity. Daily walking without regular workouts rarely reaches the moderate level.