Daily Calorie Calculator (TDEE)
How your daily calorie needs are estimated
Total daily energy expenditure (TDEE) is the number of calories your body uses in a day. The calculator works in two steps:
- Basal metabolic rate (BMR) with the Mifflin-St Jeor equation (1990), considered the most reliable of the common formulas for adults: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women.
- Activity factor: BMR is multiplied by a coefficient that reflects how active you are.
Worked example
A 30-year-old man, 70 kg and 175 cm, has a BMR of 1,649 kcal. His daily needs depend heavily on his activity:
| Activity level | Factor | Daily calories |
|---|---|---|
| Sedentary (desk job, little exercise) | 1.2 | 1,979 kcal |
| Light (exercise 1–3 days/week) | 1.375 | 2,267 kcal |
| Moderate (3–5 days/week) | 1.55 | 2,556 kcal |
| Active (6–7 days/week) | 1.725 | 2,844 kcal |
| Very active (physical job + training) | 1.9 | 3,133 kcal |
The gap between the two extremes is more than 1,150 kcal a day — the activity level you pick matters more than any other input. Most people overestimate it: if you work at a desk and train three times a week, "light" or "moderate" is usually the right choice.
Using the result to change your weight
- To lose weight: eat about 300–500 kcal below your TDEE. A 500 kcal daily deficit corresponds to roughly 0.5 kg a week, although real progress slows as your weight drops.
- To gain weight or muscle: aim for 200–300 kcal above your TDEE, combined with strength training.
- Don't go too low: very low intakes (below roughly 1,200 kcal for women or 1,500 kcal for men) make it hard to cover nutrient needs and should be supervised by a health professional.
Limits of the estimate
Predictive equations are typically accurate to within about 10% for most people, but they cannot see your body composition: a very muscular person burns more than the formula predicts. Treat the result as a starting point, track your weight for two to three weeks, and adjust by 100–200 kcal if it moves differently from what you expected. The macros calculator can then split your target into protein, carbohydrates and fat.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest to stay alive. TDEE adds everything you do during the day — walking, working, exercising and digesting food — so it is always higher than BMR.
Which activity level should I choose?
Base it on your whole week, not just your workouts. An office worker who trains three times a week is usually 'light' or 'moderate'. 'Very active' is meant for people with a physical job who also train.
How accurate is this calorie calculator?
For most adults the Mifflin-St Jeor equation lands within about 10% of measured values. Monitor your weight for a few weeks and adjust your intake if needed.