TDEE Calculator

Calculate your total daily energy expenditure, the calories you burn in a day including activity, and get calorie targets for weight loss or gain.

Total daily energy expenditure (TDEE)

2,661 calories/day

BMR: 1,717 calories/day
Activity multiplier: × 1.55
Activity level: Moderately active: exercise 3–5 days a week
BMR formula: Mifflin-St Jeor

This result is not medical advice.

Calorie targets

Goal	Calories per day	vs. maintenance
Lose 2 lb per week	1,661	−38%
Lose 1 lb per week	2,161	−19%
Lose 0.5 lb per week	2,411	−9%
Maintain weight	2,661	0%
Gain 0.5 lb per week	2,911	+9%
Gain 1 lb per week	3,161	+19%

Goal	Sedentary	Light	Moderate	Very active	Extra active
Lose 2 lb per week	1,060†	1,361	1,661	1,962	2,262
Lose 1 lb per week	1,560	1,861	2,161	2,462	2,762
Lose 0.5 lb per week	1,810	2,111	2,411	2,712	3,012
Maintain weight	2,060	2,361	2,661	2,962	3,262
Gain 0.5 lb per week	2,310	2,611	2,911	3,212	3,512
Gain 1 lb per week	2,560	2,861	3,161	3,462	3,762

About the TDEE calculator

Total daily energy expenditure (TDEE) is the number of calories you burn in a whole day. It adds up your basal metabolic rate, the energy you spend moving and exercising, and the energy used to digest food. Eating at your TDEE keeps your weight steady, eating less leads to weight loss, and eating more leads to weight gain.

This calculator estimates TDEE by multiplying your BMR by an activity factor from 1.2 for a sedentary lifestyle to 1.9 for a very physical one. Pick the BMR equation on the tabs: Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle if you know your body fat percentage.

Activity levels are easy to overestimate. If you are unsure between two levels, choose the lower one, track your weight for two or three weeks and adjust your intake based on what actually happens.

Formula

TDEE = BMR × activity factor
Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Very active 1.725 · Extra active 1.9
Weight-change target = TDEE ± (3,500 × lb per week ÷ 7) calories per day

Example

A 25-year-old man who is 177.8 cm tall and weighs 72.57 kg has a Mifflin-St Jeor BMR of 1,717 calories. Exercising 3 to 5 days a week (factor 1.55) gives a TDEE of 2,661 calories a day.