TDEE Calculator

Your TDEE — total daily energy expenditure — is an estimate of how many calories you burn in a day. It starts with your BMR, the energy your body uses at rest, then adjusts for how active you are.

Estimates only — not medical advice. This calculator gives a general estimate, not a personal prescription. If you have a medical condition, are pregnant, or are managing your weight for health reasons, talk to a doctor or registered dietitian before changing what you eat.

Worked example

A 30-year-old man, 80 kg, 180 cm, moderately active: BMR = 10×80 + 6.25×180 − 5×30 + 5 = 1,780 kcal/day. TDEE = 1,780 × 1.55 = 2,759 kcal/day. Cut target = 2,259, maintain = 2,759, bulk = 3,259. Try those exact numbers in the calculator above — you should get the same answer.

The formula, in full

Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161. This is the Mifflin-St Jeor equation. TDEE = BMR × activity factor, using the factors shown in the form above.