Energy & maintenance calories
TDEE Calculator
This free TDEE calculator estimates your Total Daily Energy Expenditure (the number of calories you burn in a day, also called your maintenance calories). Enter your details below to see how many calories you burn a day, then use that number to lose, maintain or gain weight on purpose.
Your energy
Total daily energy expenditure
TDEE (maintenance)
2,710kcal/day
- BMR (resting)
- 1,749 kcal
- Mifflin-St Jeor
- Activity factor
- ×1.55
How this TDEE calculator works
Your TDEE is built in two steps. First we estimate your Basal Metabolic Rate (BMR) (the energy your body burns at complete rest) with the Mifflin-St Jeor equation, the formula most dietitians consider the most accurate for everyday use:
- Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5
- Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161
If you know your body fat percentage, this BMR and TDEE calculator switches to the Katch-McArdle equation, which is based on your lean body mass and is slightly more precise. Then we multiply your BMR by an activity factor (from 1.2 to 1.9) to account for movement, training and daily life:
TDEE = BMR × activity factor
Activity factors (PAL)
Pick the line that best matches an average week. Be honest: most people overestimate how active they are, which inflates the TDEE estimate.
| Activity level | Typical week | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | × 1.2 |
| Light | Light exercise 1–3 days/week | × 1.375 |
| Moderate | Moderate exercise 3–5 days/week | × 1.55 |
| Active | Hard exercise 6–7 days/week | × 1.725 |
| Very active | Hard daily training or a physical job | × 1.9 |
Worked examples
Two quick examples show how sex, size and activity change the result. A TDEE calculator for women uses the same maths with a lower constant in the BMR equation:
- Woman, 30, 165 cm, 65 kg, training 3–5 days/week: BMR ≈ 1,370 kcal, then × 1.55 = TDEE ≈ 2,124 kcal/day.
- Man, 35, 180 cm, 85 kg, light exercise: BMR ≈ 1,805 kcal, then × 1.375 = TDEE ≈ 2,482 kcal/day.
Eat around your TDEE to keep your weight stable, below it to lose fat, or above it to gain. Treat the number as a well-informed starting point: track your weight trend for two to three weeks, then adjust. Once you have your maintenance calories, the macro calculator splits them into protein, carbs and fat.
TDEE by sex, weight and activity
Four worked profiles show how sex, body size and activity move the final number. A bigger, more active body has a higher TDEE, which is why two people of the same age can have very different maintenance calories.
| Profile | BMR | Activity | TDEE |
|---|---|---|---|
| Woman, 30, 165 cm, 60 kg | 1,320 kcal | Sedentary (× 1.2) | 1,584 kcal |
| Woman, 35, 168 cm, 70 kg | 1,414 kcal | Moderate (× 1.55) | 2,192 kcal |
| Man, 30, 178 cm, 80 kg | 1,768 kcal | Moderate (× 1.55) | 2,740 kcal |
| Man, 40, 183 cm, 90 kg | 1,849 kcal | Active (× 1.725) | 3,189 kcal |
What is the difference between BMR and TDEE?
Your BMR is what your body burns at complete rest just to stay alive, while your TDEE is that BMR multiplied by an activity factor to include movement, exercise and daily life. BMR is always the smaller number; TDEE is the one you actually eat around. That is why two people with the same BMR can have very different maintenance calories once their activity differs.
What is the average TDEE for a woman (and a man)?
As a rough guide, an average woman maintains on about 1,800 to 2,200 kcal/day and an average man on about 2,200 to 2,800 kcal/day, but your own figure depends on your weight, height, age and activity. The profiles in the table above show how quickly those ranges shift. Use the tool for your personal number rather than an average, and enter your body fat % for a more precise estimate via Katch-McArdle with the body fat percentage calculator.
How do you use your TDEE to cut or bulk?
To cut, eat below your TDEE (a deficit of about 15 to 25%); to bulk, eat above it (a surplus of around 10%); to maintain, eat at it. Your TDEE is the anchor for all three. The fastest next step is the calorie deficit calculator, which turns your maintenance number into daily target calories and a realistic date to reach your goal weight. To gain muscle instead, the lean bulk calculator turns the same number into a small surplus and macros.
Good to know
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure: the total number of calories your body burns in a day, including your resting metabolism plus everything you do: walking, training, digesting food, and fidgeting.
How is TDEE calculated?
We first estimate your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, or the Katch-McArdle equation if you provide body fat %. We then multiply BMR by an activity factor (1.2 to 1.9) to get your TDEE.
What are maintenance calories?
Your maintenance calories are equal to your TDEE: eat that amount and your weight stays roughly stable. Eat below it to lose fat, above it to gain weight.
How accurate is a TDEE estimate?
Equations give a solid starting estimate, but real expenditure varies by person. Use the number as a baseline, then track your weight trend for 2–3 weeks and adjust your intake based on what actually happens.
What is a good TDEE for weight loss?
There is no universal good number: your TDEE is personal, and the useful figure is the one this calculator works out for you. For weight loss you eat below your own TDEE, typically about 15–25% under it. So the target is not a specific TDEE but a sensible gap beneath whatever yours turns out to be.
How many calories does the average person burn a day?
Very roughly, many women land around 1,800–2,200 kcal/day and many men around 2,200–2,800, with active people higher than sedentary ones. That spread is far too broad to diet by, which is exactly why we estimate your own number from your sex, age, height, weight, and activity.
Is TDEE the same for men and women?
No, not usually. For the same height and weight, men tend to carry more muscle and have a higher BMR, so a higher TDEE on average. Our BMR equations include sex for this reason, so set it correctly above. If you enter body fat %, we switch to the Katch-McArdle equation, which is based on lean mass instead.
Is this medical advice?
No. This calculator is for general information and education only and is not medical or nutritional advice. Consult a professional before changing your diet.
Evidence
Sources & references
- Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure. · American Journal of Clinical Nutrition: the BMR equation used here.
- NIH Body Weight Planner · How energy balance and metabolism interact over time.
- Examine.com: Energy expenditure · Independent, research-based nutrition reference.
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