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TDEE calculator: how many calories do you burn?
Enter a few details to estimate your total daily energy expenditure (TDEE) and a daily calorie target to lose, maintain or gain weight.
Your results
Calories to maintain your weight (TDEE)
2,400 kcal a day
| Goal | Calories a day |
|---|
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Work out my macrosHow this TDEE calculator works
Your total daily energy expenditure (TDEE) is the number of calories you burn in a day. It is made up of the energy your body uses at rest, called your basal metabolic rate (BMR), plus everything you do on top of that.
1. Basal metabolic rate
We use the Mifflin-St Jeor equation, one of the most widely used and accurate formulas for estimating BMR:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
2. Activity level
Your BMR is then multiplied by an activity factor:
| Activity level | Multiplier |
|---|---|
| Sedentary: little or no exercise | 1.2 |
| Lightly active: exercise 1 to 3 days a week | 1.375 |
| Moderately active: exercise 3 to 5 days a week | 1.55 |
| Very active: hard exercise 6 to 7 days a week | 1.725 |
| Extremely active: very hard exercise or a physical job | 1.9 |
3. Your goal
A kilogram of body fat holds roughly 7,700 calories, so eating about 550 calories a day below your TDEE leads to around 0.5 kg of weight loss a week. Eating above it leads to weight gain. We never suggest a target below 1,000 calories a day.
These figures are estimates for an average person. Use them as a starting point, track your weight for a few weeks and adjust. If you have a medical condition, are pregnant or are under 18, speak to a doctor or dietitian first.
Frequently asked questions
What is TDEE?
TDEE stands for total daily energy expenditure: the total number of calories your body burns in a day, including your resting metabolism and all your activity.
How accurate is a TDEE calculator?
It gives a good estimate for most people, usually within about 10%. Your real needs depend on things a formula cannot see, so track your weight for two to three weeks and adjust your calories if it is not changing as expected.
How many calories should I eat to lose weight?
A deficit of about 550 calories a day below your TDEE leads to roughly 0.5 kg of weight loss a week, which is a sustainable pace for most people.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE adds the calories you burn through daily movement and exercise on top of that.
Which formula does this calculator use?
The Mifflin-St Jeor equation for BMR, multiplied by a standard activity factor between 1.2 and 1.9.
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