TDEE Calculator
TDEE is the number of calories you burn in a whole day, movement included. Enter your details to find yours.
This calculator gives general estimates for information only. It is not medical advice and does not replace a consultation with a doctor or other qualified health professional.
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The formula
TDEE = BMR x activity multiplier. Sedentary 1.2, light 1.375, moderate 1.55, very active 1.725, extra active 1.9.
What goes into TDEE
- BMR (about 60 to 70 percent): keeping you alive at rest
- Everyday movement (NEAT): walking, chores, fidgeting
- Exercise: planned workouts
- Digesting food (about 10 percent)
Using your TDEE
Eat roughly at your TDEE to maintain weight, 300 to 500 calories below it to lose fat gradually, and 200 to 300 above it to build muscle with little fat gain.
Example
A woman with a BMR of 1,400 who exercises three to five days a week uses a factor of 1.55, so her TDEE is about 2,170 calories. A 500 calorie deficit would put her near 1,670 a day, which loses roughly half a kilo a week.
Examples to check
Type these into the calculator above to see how it behaves. Every result below was produced by the same calculator code that runs on this page.
| What you enter | What you get |
|---|---|
| Male; Age (years): 30; Height (cm): 180; Weight (kg): 80; Moderate (3-5 days a week) | Maintenance calories (TDEE): 2,759 kcal/day |
| Female; Age (years): 30; Height (cm): 165; Weight (kg): 65; Light (exercise 1-3 days a week) | Maintenance calories (TDEE): 1,884 kcal/day |
| Female; Age (years): 40; Height (cm): 160; Weight (kg): 72; Sedentary (little or no exercise) | Maintenance calories (TDEE): 1,631 kcal/day |
TDEE Calculator: frequently asked questions
How accurate are calorie calculators?
They are estimates, usually within about 10 percent. Your real needs depend on genetics, muscle, sleep and how much you move outside of exercise. Track your weight for two to three weeks and adjust by 100 to 200 calories if it is not moving as expected.
How many calories is a pound of fat?
About 3,500 calories per pound, or 7,700 per kilogram. This is a handy rule of thumb, but real weight loss slows down over time as your body adapts.
Can I rely on this result as medical advice?
No. It is a general estimate for information only. It cannot replace a check-up, and your doctor can interpret the numbers for your own situation.
Is what I enter in this calculator saved or sent anywhere?
No. The calculation runs in your browser, so what you enter is not sent to our servers. We only count, anonymously, whether a tool ran successfully.
Is this calculator free to use?
Yes. It is free, needs no sign-up and has no usage limit.
Last reviewed: October 3, 2026