TDEE Calculator: How Many Calories Do You Burn a Day?

Total daily energy expenditure (TDEE) is your resting energy use plus everything you do in a day. Enter your details and pick an activity level to see how many calories keep your weight steady.

FreeNo sign-upRuns in your browserUpdated 2 Nov 2026
years
cm
kg
Pick the one that matches a typical week.
Your resultLive

Educational estimate only. It is not medical advice or a diagnosis. Talk to a doctor or registered dietitian before changing your diet or exercise.

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How to use this calculator

  1. Enter sex, age, height and weight.
  2. Choose the activity level that matches a normal week.
  3. Read the maintenance calories.
  4. Use the lose and gain rows as a gentle starting point.

The formula

TDEE = BMR × activity factor. BMR uses the Mifflin-St Jeor formula. Activity factors are 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active and 1.9 extra active. About 7,700 kcal equals 1 kg of body weight, so 550 kcal a day is roughly 0.5 kg a week.

Worked example

A 30-year-old man, 175 cm, 75 kg with moderate activity: BMR is about 1,699 kcal, so TDEE = 1,699 × 1.55 = about 2,633 kcal a day. Eating about 2,083 kcal would be a 550 kcal deficit, or roughly 0.5 kg of loss a week.

Understanding your result

If you eat your TDEE, your weight tends to stay stable. Eating less leads to loss and eating more leads to gain over time. People often overrate their activity level, so start one level lower if unsure and adjust by real results over 2 to 3 weeks.

When to use it

  • Set a maintenance calorie number.
  • Plan a gradual fat loss or muscle gain phase.
  • Check whether your usual intake fits your activity.

Assumptions and limits

Educational estimate, not medical advice. A doctor or registered dietitian can give guidance that fits your health. The weekly change figures are rough rules of thumb. Avoid large cuts without professional supervision. This tool is not intended for children, pregnancy or people with eating disorders.

Frequently asked questions

What is the difference between TDEE and BMR?

BMR is energy at complete rest. TDEE adds activity and daily movement on top.

Which activity level should I choose?

Choose the one that fits most weeks, and go one step lower if you are between two.

How fast should I lose weight?

Slow and steady is easier to keep. The calculator shows 0.25 and 0.5 kg a week as gentle examples.

Why did my weight not change as predicted?

Estimates can be off by 10 percent or more. Adjust using your own results.

Does exercise add to TDEE twice?

No. The activity factor already includes planned exercise, so do not add workout calories on top.