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TDEE calculator: daily calories to maintain, lose or gain

  

BMR × activity factor. ±500 kcal a day ≈ 0.5 kg a week.

Sex

years

Units

cm
kg

Maintenance calories (TDEE)

2,507 kcal

To lose about 0.5 kg a week, eat around 2,007 kcal.

BMR
1,618 kcal
Lose ~0.5 kg/week
2,007 kcal
Gain ~0.5 kg/week
3,007 kcal
Activity factor
× 1.55

How we got this

  1. BMR (Mifflin–St Jeor) = 1617.5 kcal
  2. 1617.5 × 1.55 = 2507.1 kcal a day
  3. − 500 = 2007.1 to lose, + 500 = 3007.1 to gain

Using TDEE without obsessing

TDEE is an estimate built on an estimate. Treat it as a starting line: eat at it for two weeks, track your average weight, then move the number by 100 to 200 kcal.

Start with BMR if you want the resting figure on its own, and keep an eye on water intake when you train more.

Sources

What this calculator does not account for

  • How accurately you pick your activity level — the biggest source of error.
  • Changes in BMR as you lose or gain weight; recalculate every few kilos.
  • Medical conditions, pregnancy or breastfeeding. Ask a dietitian for those.

How this is calculated

Formula: Total daily energy expenditure

TDEE =BMR × activity factor

What the symbols mean

  • BMRMifflin–St Jeor resting calories.
  • activity factor1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 hard, 1.9 very hard.

Good to know

  • The weight-loss target never goes below 1,500 kcal for men or 1,200 kcal for women, common safety floors.

Read the full methodologyFound an error? Contact us

Worked examples

Each example is worked out by the same code as the calculator above.

Moderately active man, BMR 1,648.75

1,648.75 × 1.55 = 2555.6 kcal to maintain; about 2056 to lose 0.5 kg a week.

Desk-bound woman, BMR 1,345.25

1,345.25 × 1.2 = 1614.3 kcal to maintain.

Embed this calculator

The frame shows the tool only.

<iframe src="/embed/tdee" title="TDEE calculator" width="100%" height="720" style="border:0;max-width:42rem" loading="lazy"></iframe>

Questions

Which activity level should I pick?

Most people overestimate. If you sit at a desk and train three times a week, start with light or moderate and adjust from your weigh-ins.

How many calories to lose 0.5 kg a week?

About 500 below TDEE. A kilogram of body fat holds roughly 7,700 kcal, so 500 a day is about 3,500 a week.

Why is my weight not moving?

Water and food weight swing 1 to 2 kg day to day. Compare weekly averages over 2 to 3 weeks before changing the target.