TDEE Calculator
Trying to figure out how many calories you can eat without gaining (or how big a deficit you need to lose)? This TDEE calculator estimates your calories burned at rest (BMR) and then scales it by your real-world activity level to give you a daily maintenance calorie number you can use to set a sensible cut or surplus.
Your Information
Your Results
BMR (Basal Metabolic Rate)
1998 cal/day
Calories you burn at restTDEE (Your Daily Burn)
2747 cal/day
Total calories you burn dailyMaintenance Calories
2747 cal/day
To maintain current weightWeekly Calories Burned
19227 cal/week
Total weekly calorie burnCalorie Goals for Different Goals
Based on your TDEE of 2747 calories:
Weight Loss Goals
- Lose 0.5 lbs/week: 2497 cal/day
- Lose 1 lb/week: 2247 cal/day
- Lose 1.5 lbs/week: 1997 cal/day
- Lose 2 lbs/week: 1747 cal/day
Weight Gain Goals
- Gain 0.5 lbs/week: 2997 cal/day
- Gain 1 lb/week: 3247 cal/day
- Gain 1.5 lbs/week: 3497 cal/day
- Gain 2 lbs/week: 3747 cal/day
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Explore these additional calculators to optimize your health and fitness:
Related Articles
Learn how to use your TDEE for calorie targets and meal planning:
Understanding TDEE and Daily Calorie Burn
What This TDEE Builder Gives You
This page turns your stats + the activity multiplier you choose into a practical maintenance number (TDEE), then shows ready-to-use cut and gain calorie targets derived from that TDEE.
- BMR (resting estimate) based on your entered inputs
- TDEE / Maintenance calories after applying your selected activity level
- Weekly burn for context (TDEE × 7)
- Goal calorie rows on the page for losing or gaining 0.5–2.0 lbs/week
For the formulas and shared assumptions used across calculators, see: Calculator Methodology.
How TDEE Calculations Work
The Harris-Benedict Formula
TDEE is calculated in two steps using the Harris-Benedict formula:
Step 1: Calculate BMR (gender-specific)
Males: BMR = 88.362 + (4.8871 × 177.8) + (14.4454 × 81.6) - (4.6361 × 30)
Females: BMR = 447.593 + (3.098 × 165.1) + (9.247 × 63.5) - (4.3 × 28)
Step 2: Calculate TDEE
TDEE = BMR × Activity Level Multiplier
Understanding Activity Level Multipliers
Your activity level is multiplied by your BMR to get total daily burn:
- Sedentary (1.2x): Little or no exercise - mostly desk work
- Lightly Active (1.375x): Exercise 1-3 days per week
- Moderately Active (1.55x): Exercise 3-5 days per week
- Very Active (1.725x): Exercise 6-7 days per week
- Extremely Active (1.9x): Physical job or training twice daily
Example TDEE Calculations
Example 1: Male, 30 years old, 5'10", 180 lbs, Moderately Active
Inputs:
- Gender: Male
- Age: 30
- Height: 5'10" (70 inches = 177.8 cm)
- Weight: 180 lbs (81.6 kg)
- Activity Level: Moderately Active (1.55x)
Step 1 - Calculate BMR:
- BMR = 88.362 + (4.8871 × 177.8) + (14.4454 × 81.6) - (4.6361 × 30)
- BMR = 88.362 + 869.08 + 1,178.95 - 139.08 = 1,997 calories
Step 2 - Calculate TDEE:
- TDEE = 1,997 × 1.55 = 3,095 calories per day
- Weekly Burn: 3,095 × 7 = 21,665 calories per week
Example 2: Female, 28 years old, 5'5", 140 lbs, Lightly Active
Inputs:
- Gender: Female
- Age: 28
- Height: 5'5" (65 inches = 165.1 cm)
- Weight: 140 lbs (63.5 kg)
- Activity Level: Lightly Active (1.375x)
Step 1 - Calculate BMR:
- BMR = 447.593 + (3.098 × 165.1) + (9.247 × 63.5) - (4.3 × 28)
- BMR = 447.593 + 511.31 + 586.98 - 120.4 = 1,425 calories
Step 2 - Calculate TDEE:
- TDEE = 1,425 × 1.375 = 1,959 calories per day
- Weekly Burn: 1,959 × 7 = 13,713 calories per week
Example 3: Using TDEE for Weight Loss
From Example 1 (Male with TDEE of 3,095 cal/day)
To lose 1 pound per week:
- Need 500 calorie daily deficit (3,500 calories ÷ 7 days)
- Target calories: 3,095 - 500 = 2,595 calories per day
- Expected weight loss: ~4 lbs per month
To lose 0.5 pounds per week (more sustainable):
- Need 250 calorie daily deficit
- Target calories: 3,095 - 250 = 2,845 calories per day
- Expected weight loss: ~2 lbs per month
How to Use The TDEE Calculator
Step 1: Choose which BMR equation you want applied (male vs female)
Select Male or Female. This page uses the Harris-Benedict formula with gender-specific coefficients, so this one choice determines the BMR calculation that everything else is built on.
Step 2: Enter the inputs that drive BMR
Fill in age, height, and weight. The calculator will immediately show your BMR (resting calories) on the results side.
Step 3: Make the key decision on this page: pick your activity multiplier
Choose the activity level that matches your lifestyle most weeks. On this page it’s not just descriptive—it’s the multiplier that turns BMR into TDEE (your daily burn / maintenance calories).
- Sedentary: desk-heavy day, little intentional movement
- Lightly Active: a few workouts per week, otherwise normal activity
- Moderately Active: training most days or very consistent step count
- Very / Extremely Active: hard training volume, physical job, or twice-a-day sessions
Step 4: Use the goal tables to choose an actual target calorie number
Once TDEE is shown, scroll to Calorie Goals for Different Goals and pick the row that matches the pace you’d like. This is the decision point where you turn “maintenance calories” into a specific daily deficit or surplus.
Step 5: Validate with real-world feedback and adjust the activity level if needed
Use your chosen calorie number for 2–3 weeks and watch the trend. If your weight isn’t moving as expected, the most common fix on this page is to re-check the activity level multiplier (people often overestimate it) and recalculate.
Common Questions About TDEE
Q: Why is TDEE important?
TDEE is the foundation for all nutrition planning. It tells you how many calories you burn daily, which determines how much you should eat to lose, maintain, or gain weight. Without knowing your TDEE, you're guessing at calorie targets.
Q: What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned during daily activities, exercise, and digestion. TDEE is always higher than BMR. Your weight loss/gain should be based on TDEE, not BMR.
Q: How accurate is this TDEE calculator?
The Harris-Benedict formula is quite accurate, typically within 10-20% of actual TDEE for most people. However, individual metabolism varies based on genetics, muscle mass, hormones, and metabolic adaptation. Use the calculator as a starting point, then adjust based on real-world results after 2-3 weeks.
Q: Should I recalculate my TDEE?
Yes, recalculate your TDEE every 4-6 weeks or whenever your weight changes significantly (5+ pounds). As you lose weight, your TDEE decreases (smaller body burns fewer calories). As you gain weight, your TDEE increases. Recalculating ensures your calorie targets stay accurate.
Q: What if my calculated TDEE seems wrong?
The formula provides an estimate that works for most people. If it seems inaccurate, track your weight for 2-3 weeks at the calculated calorie level. If you're losing or gaining more than expected, adjust calories accordingly. Individual metabolism varies due to genetics, muscle mass, and metabolic adaptation.
Q: How does age affect TDEE?
Your BMR decreases naturally with age - about 2% per decade after age 30. This happens because of reduced muscle mass and hormonal changes. This means your TDEE will decrease as you age, requiring fewer calories for the same weight. This is why recalculating every few years is important.
Q: What's a healthy calorie deficit for weight loss?
A healthy calorie deficit is 250-750 calories below your TDEE, resulting in 0.5-1.5 lbs weight loss per week. This pace is sustainable and helps preserve muscle. Never go below 1,200 calories/day for women or 1,500 calories/day for men without medical supervision, as very low calories cause muscle loss and metabolic problems.
Q: Can I eat at TDEE and maintain my weight?
Yes, eating at your TDEE will maintain your current weight. Your TDEE is literally the calories you burn daily, so eating that amount keeps you in energy balance. If you want to lose weight, eat below TDEE. If you want to gain, eat above TDEE. Track for 2-3 weeks to verify the calculation is accurate for you.
Q: Does muscle mass affect TDEE?
Yes, muscle tissue burns more calories at rest than fat tissue. More muscle means higher TDEE. This is why strength training is valuable for weight loss - building muscle increases your resting metabolic rate. The calculator estimates BMR from general body metrics, so very muscular individuals might have slightly higher actual TDEE.
Tips for Successful Weight Management
For Weight Loss:
- Start with 250-500 calorie deficit
- Track food intake daily
- Weigh yourself 1-2x per week
- Prioritize protein (preserves muscle)
- Include strength training
- Recalculate every 4-6 weeks
For Muscle Gain:
- Create 250-500 calorie surplus
- Eat adequate protein (1.0-1.2g/lb)
- Do strength training consistently
- Track progress in strength
- Monitor weight gain (aim for 0.5-1 lb/week)
- Adjust calories if gaining too fast
Quick Reference
Activity Level Multipliers:
- Sedentary: 1.2x
- Lightly Active: 1.375x
- Moderately Active: 1.55x
- Very Active: 1.725x
- Extremely Active: 1.9x
Weight Loss Targets:
- 0.5 lbs/week: -250 cal/day
- 1 lb/week: -500 cal/day
- 1.5 lbs/week: -750 cal/day
- 2 lbs/week: -1000 cal/day
Key Facts:
- 1 lb fat = 3,500 calories
- Min (women): 1,200 cal/day
- Min (men): 1,500 calories/day
- Recalc: Every 4-6 weeks
BMR vs TDEE
BMR
Calories burned at rest (sleeping). Just your body's basic functions.
TDEE
BMR + all daily activities + exercise + digestion. This is what you actually burn.
Use TDEE for weight loss/gain goals. BMR is just a component of it.
Choosing Activity Level
Sedentary (1.2x):
Desk job, no exercise
Lightly Active (1.375x):
Light exercise 1-3 days/week
Moderately Active (1.55x):
Regular exercise 3-5 days/week
Very Active (1.725x):
Intense exercise 6-7 days/week
Extremely Active (1.9x):
Physical job or 2x daily training
Using TDEE for Goals
Weight Loss:
TDEE - 250-750 cal
Maintenance:
= TDEE
Muscle Gain:
TDEE + 250-500 cal