TDEE — Total Daily Energy Expenditure — is the full number of calories you burn in a day: your resting metabolism plus work, walking, exercise and even fidgeting. It's the single most useful number for weight goals: eat near it to maintain, below it to lose, above it to gain. This calculator derives it from your BMR (Mifflin-St Jeor) multiplied by an activity factor.
Be honest — most desk workers are 'Light' at best.
Your TDEE
2,507
kcal/day — eat near this to maintain weight
Informational estimate only — not medical advice. Consult a doctor or dietitian before making diet or fitness changes.
TDEE = BMR × activity factor, where BMR comes from the Mifflin-St Jeor equation. The standard activity multipliers:
These factors are population averages. Track your weight for 2–3 weeks at a fixed intake to calibrate your true TDEE — the scale beats any formula.
A 30-year-old man, 70 kg, 175 cm, moderately active:
To lose ~0.5 kg/week he'd target around 2,050 kcal/day; to gain, around 2,800–3,050.
TDEE is your maintenance line: eat near it and your weight stays roughly stable. A deficit of ~500 kcal/day loses about 0.5 kg per week; a surplus of ~300–500 builds muscle with minimal fat when paired with training.
BMR is shown for reference — the resting component inside your TDEE. If your calculated TDEE feels off, the activity level is usually the culprit: most people overestimate it by one tier.
Health Calculators
Calculate your Basal Metabolic Rate with the Mifflin-St Jeor equation. Enter weight, height, age and sex to see the calories your body burns at rest daily.
Health Calculators
Calculate your Body Mass Index instantly. Enter height and weight to get your BMI, WHO category and healthy weight range.
Content last reviewed on 2026-10-06.