TDEE Calculator
How many calories do you burn in a day? Get maintenance, cutting and bulking targets.
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TDEE Calculator by TheCalcTools
How the TDEE Calculator works
Enter sex, age, height and weight.
BMR comes from the Mifflin-St Jeor equation, a widely used estimate of calories burned at rest.
TDEE multiplies BMR by an activity factor; subtract or add calories for a deficit or surplus.
The formula
Worked example
Using the default values shown in the calculator:
| Sex | Male |
|---|---|
| Age (years) | 30 |
| Height (cm) | 175 |
| Weight (kg) | 75 |
| Activity level | Moderate (3–5 workouts a week) |
- BMR = 10 × 75 + 6.25 × 175 − 5 × 30 + 5 = 1,699 kcal.
- × 1.55 activity = 2,633 kcal a day maintenance.
- A mild deficit is 2,133 kcal; a mild surplus 2,933 kcal.
Result:
| Basal metabolic rate | 1,699 |
|---|---|
| Maintenance calories (TDEE) | 2,633 |
| Mild weight loss (−500 kcal) | 2,133 |
| Mild weight gain (+300 kcal) | 2,933 |
Frequently asked questions
How accurate is TDEE?
It is an estimate. Individual metabolism varies by around 10% or more. Track your weight for two to three weeks and adjust.
How big a deficit is safe?
A deficit of about 500 kcal a day usually produces roughly 0.5 kg of loss a week. Very low intakes should be supervised by a professional.
Sources and further reading
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This calculator gives general estimates for information and education. It is not medical advice and does not diagnose anything. Talk to a qualified health professional about your own situation. See our disclaimer.