TDEE Calculator

Written byOleh Soloninupdated 25 September 2026

Weight, kg

Height, cm

Age, years

Sex

Activity

Result

Daily expenditure, kcal2,633
Basal rate, kcal1,699
For losing weight, kcal2,133
For gaining, kcal2,933
Activity levelmoderately active, 3–5 sessions
Multiplier1.55

This result is informational only and is not professional advice.

Basal metabolism and everything else

Works out total daily energy expenditure with the Mifflin-St Jeor equation and an activity multiplier.

Basal metabolic rate is what the body burns at complete rest: breathing, circulation, the brain and kidneys at work. For a 30-year-old man of 75 kg and 175 cm it is 1,699 kilocalories; for a woman of 62 kg and 165 cm, 1,340.

Everything else — movement, digestion and training — is carried by the activity factor, and that is where the biggest error sits: neighbouring levels differ by 300 kcal a day, and one step too high eats almost the whole deficit.

How to use

Enter your weight, height and age.
Choose your sex.
Choose an activity level by training sessions a week; when in doubt, take the lower one.
The result gives your BMR, your daily expenditure and targets for losing and gaining weight.

Daily expenditure by activity level

Factors from 1.2 to 1.9 stretch one person's expenditure by almost 1,200 kcal. The man in the example burns 2,039 kcal a day without training and 3,228 when training twice a day.

Age 30. BMR is 1,699 kcal for the man and 1,340 for the woman. Every row comes from the calculator on this page.
Activity	Factor	Man, 75 kg, 175 cm	Woman, 62 kg, 165 cm
Sedentary	1.2	2,039	1,608
1–3 sessions a week	1.375	2,336	1,843
3–5 sessions	1.55	2,633	2,077
6–7 sessions	1.725	2,930	2,312
Twice-daily training or physical work	1.9	3,228	2,546

Targets for losing and gaining

The calculator uses a fixed −500 and +300 kcal. For a petite woman who does not train, −500 gives 1,108 kcal — that is arithmetic, not a personal target, and for her a smaller deficit or a professional's advice makes more sense.

The same man and woman, kcal a day. Every row comes from the calculator on this page.
Activity	Man: lose	Man: gain	Woman: lose	Woman: gain
Sedentary	1,539	2,339	1,108	1,908
1–3 sessions	1,836	2,636	1,343	2,143
3–5 sessions	2,133	2,933	1,577	2,377
6–7 sessions	2,430	3,230	1,812	2,612

What this calculator shows

Basal rate and total daily expenditure
The activity multiplier being applied
Reference figures for losing weight and for gaining

What to keep in mind

Uses the Mifflin-St Jeor equation, which outperforms the older Harris-Benedict one.
To lose weight the calculator takes 500 kcal off expenditure; to gain, it adds 300.
The equation cannot see body composition: with a lot of muscle, real BMR is higher than predicted.

FAQs

How is TDEE different from BMR?

BMR is expenditure at complete rest. TDEE adds movement, digestion and training: with the calculator's factors it is 1.2 to 1.9 times BMR.

How many calories do I burn a day?

A 30-year-old man of 75 kg and 175 cm training 3–5 times a week burns about 2,633 kcal. A woman of 62 kg and 165 cm at the same activity burns about 2,077.

Which activity factor should I choose?

Count your sessions honestly, and when in doubt take the level below: one step too high adds 300 kcal a day for the man in the example.

How accurate is the equation?

Frankenfield's 2005 review found Mifflin-St Jeor within 10 percent of measured metabolic rate more often than any other equation, though individual errors can be marked. The best check is practical: two weeks at a fixed intake, then look at your weight.

Should I add exercise calories on top?

No, if your training is already in the activity factor. Counting it twice is a common reason a deficit on paper never shows up on the scale.

Why is the woman's weight-loss target so low?

Because the calculator takes off a fixed 500 kcal. For a sedentary woman of 62 kg that leaves 1,108 kcal — under the recommended minimum — so she is better off with a smaller deficit or more activity.

Worked example

An average-build man

Input: 75 kg, 175 cm, 30 years old, 3–5 sessions a week

Output: 2,633 kcal a day on a basal rate of 1,699

Note: Nearly two thirds of the total is basal metabolism. Training adds less than people imagine — hence the rule that weight loss lives on the food side.

Useful links

All tools in Health calculators for weight, lab values and training

TDEE Calculator

Result

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