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.
Results are informational only — not financial, medical or legal advice.