TDEE Calculator
Find your Total Daily Energy Expenditure & calorie goals
Unit System
Gender
Age
25 yrs
10325577100
years
Height
170 cm
100cm132cm160cm190cm220cm
cm
Weight
70 kg
30kg72kg115kg157kg200kg
kg
Height
5’7″
ft
in
Weight
154 lbs
66168253346440
lbs
Activity Level
YOUR RESULTS
BMR (at rest)
1,695 kcal
Resting calories
TDEE (maintenance)
2,628 kcal
Daily calories
CALORIE GOALS
Fat Loss
−500 kcal/day
2,128 kcal/day
Mild Loss
−250 kcal/day
2,378 kcal/day
Maintain
= TDEE
2,628 kcal/day
Mild Gain
+250 kcal/day
2,878 kcal/day
Muscle Gain
+500 kcal/day
3,128 kcal/day
Uses the Mifflin-St Jeor equation — the most accurate formula for most adults.
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Frequently Asked Questions
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns each day including exercise and daily activities. It is calculated by multiplying your BMR by an activity multiplier.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions. TDEE adds calories burned through physical activity and daily movement on top of BMR.
A safe calorie deficit for weight loss is 300–500 calories below your TDEE per day, leading to roughly 0.3–0.5 kg (0.6–1 lb) of fat loss per week. Avoid eating below your BMR without medical supervision.
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate BMR formula for most adults. Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161.