Estimate the calories you burn in a day, including activity.
TDEE = BMR × activity factor. A 30-year-old man (75 kg, 175 cm) who exercises 3–5 days a week burns about 2,633 kcal a day.
Total daily energy expenditure (TDEE) is the number of calories you burn in a day, including your resting metabolism, movement and exercise, and digesting food. This calculator multiplies your Mifflin-St Jeor BMR by an activity factor from 1.2 (desk-bound) to 1.9 (very active), and shows your TDEE at every activity level plus calories for common goals.
Eating around your TDEE keeps your weight steady; a modest deficit or surplus changes it gradually. Set a goal with the Calorie Calculator, split calories with the Macro Calculator, and check your resting rate in the BMR Calculator.
The calculator applies the standard published formulas step by step.
| Item | Value |
|---|---|
| BMR (Mifflin-St Jeor) | 1,699 kcal |
| TDEE | 2,633 kcal |
| BMI | 24.5 kg/m² |
| Goal: Maintain weight | 2,633 kcal |
| Goal: Lose 0.25 kg (0.5 lb) / week | 2,358 kcal |
| Goal: Lose 0.5 kg (1 lb) / week | 2,083 kcal |
| Goal: Lose 0.75 kg (1.5 lb) / week | 1,808 kcal |
| Goal: Lose 1 kg (2 lb) / week | 1,533 kcal |
| Goal: Gain 0.25 kg (0.5 lb) / week | 2,908 kcal |
| Goal: Gain 0.5 kg (1 lb) / week | 3,183 kcal |
| Activity level | TDEE |
|---|---|
| Sedentary — little or no exercise | 2,039 kcal |
| Lightly active — exercise 1–3 days a week | 2,336 kcal |
| Moderately active — exercise 3–5 days a week | 2,633 kcal |
| Very active — hard exercise 6–7 days a week | 2,930 kcal |
| Extra active — physical job or training twice a day | 3,228 kcal |
| Activity level | TDEE |
|---|---|
| Sedentary | 2,039 kcal a day |
| Lightly active | 2,336 kcal a day |
| Moderately active | 2,633 kcal a day |
| Very active | 2,930 kcal a day |
| Extra active | 3,228 kcal a day |
Your total daily energy expenditure — all the calories you burn in 24 hours.
Pick the level that matches an average week, not your best week. When unsure, choose the lower one.
It is an estimate that can be off by 10–15%. Track your weight for 2–3 weeks and adjust.
Yes. Eating about your TDEE should keep your weight roughly stable.
About 250–500 kcal a day below TDEE gives a gradual loss. Never go below the safe minimum for your sex without medical supervision.
Yes. It changes with weight, muscle, age and activity, so recalculate when your weight changes by a few kilograms.
It uses the published formula: TDEE = BMR × activity factor The full method and a worked example are shown on this page.
No. The calculator gives general estimates for information and education. It cannot diagnose or treat anything, so please speak to a doctor or qualified professional about your own health.
Yes. Choose centimetres or feet and inches for height, and kilograms, pounds or stone for weight; the results are converted for you.
No. Everything is calculated in your browser and nothing you enter is uploaded or saved.
