TDEE Calculator — Daily Calorie Needs
Estimate the calories you burn per day from your BMR and activity level.
- Basal metabolic rate (kcal/day)1,649
- Daily calorie needs (kcal/day)2,267
Inputs used
- SexMale
- Weight70 kg
- Height175 cm
- Age30 years
- Activity levelLight (exercise 1–3 days/week)
About this calculator
Total daily energy expenditure (TDEE) is your basal metabolic rate scaled up by how active you are. This calculator computes BMR with the Mifflin-St Jeor equation, then multiplies by a standard activity factor: 1.2 for sedentary up to 1.9 for extremely active.
TDEE is the maintenance number: eat roughly this many calories and your weight stays stable. A sustained deficit below it leads to weight loss, a surplus to gain — a common guideline is that around 500 kcal per day of deficit corresponds to about half a kilogram per week.
Activity multipliers are the roughest part of the estimate — most people overrate their activity level. When in doubt, pick the lower option and adjust based on what the scale does over a few weeks.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy your body burns at complete rest — keeping organs running. TDEE (total daily energy expenditure) is BMR scaled up by everything else you do: moving, working, exercising and digesting. TDEE is the number to plan food intake around.
Which activity level should I pick?
The one that honestly matches your week, and when torn between two, the lower one — studies consistently find people overestimate their activity. A desk job with three gym sessions a week is "light" to "moderate", not "very active".
How many calories below TDEE should I eat to lose weight?
A common guideline is a deficit of around 500 kcal per day, which corresponds to roughly half a kilogram (about one pound) per week. Larger deficits are harder to sustain and can cost muscle; gradual and consistent beats aggressive and abandoned.
How accurate is the Mifflin-St Jeor equation?
It's the best-validated of the common BMR formulas, but any equation is an estimate — individual metabolisms vary by roughly ±10%. Treat the number as a starting point and adjust based on what your weight actually does over a few weeks.
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Results are informational only — not financial, medical or legal advice.