TDEE Calculator
Estimated daily calories (TDEE)
Enter your age, height and weight to estimate your daily calories.
A general wellness estimate for healthy adults, not medical advice. Your actual energy needs can differ.
How to use the TDEE Calculator
- Choose metric or imperial units, and the sex the formula should use.
- Enter your age, height and weight, then pick the activity level that best matches a typical week.
- Your estimated daily calories appear straight away, with your BMR and a comparison across every activity level.
Examples
- A 30-year-old man, 180 cm and 80 kg, moderately active: BMR about 1,780 kcal and TDEE about 2,760 kcal a day.
- A 35-year-old woman, 165 cm and 60 kg, sedentary: BMR about 1,300 kcal and TDEE about 1,550 kcal a day.
- A 28-year-old woman, 5 ft 5 in and 140 lb, lightly active: BMR about 1,370 kcal and TDEE about 1,880 kcal a day.
How BMR and TDEE are estimated
BMR is the energy your body uses at complete rest to keep you alive: breathing, circulation and keeping warm. This calculator uses the Mifflin-St Jeor equation, published in 1990 and widely used for adults:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE adds everything else you do in a day, from walking around to training. It is estimated by multiplying BMR by an activity factor: 1.2 for sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active and 1.9 extra active. Imperial entries are converted to kilograms and centimetres first.
Why the result is an estimate
The equation predicts the average for people of your size, age and sex. Individuals commonly differ from it by around 10%, because of muscle mass, genetics and other factors the formula can’t see. Activity levels are broad, and most people overestimate theirs. Results are rounded to the nearest 10 kcal for that reason.
What this tool is not
It is a general wellness estimate for healthy adults aged 18 and over. It is not medical or dietary advice, and it isn’t suitable during pregnancy or breastfeeding, for children and teenagers, or for anyone with a medical condition that affects metabolism or weight. For personal guidance, speak to a doctor or a registered dietitian. To estimate training loads instead, try the One-Rep Max Calculator.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy you would use resting all day. TDEE is your BMR plus the energy used by movement, exercise and digesting food, so it is always higher. TDEE is the better estimate of the calories you use on a typical day.
Which activity level should I choose?
Pick the level that matches an average week, not your most active one. If you have a desk job and train two or three times a week, Lightly active is usually closer than Moderately active.
Why does the calculator ask for sex?
The Mifflin-St Jeor equation has separate versions for men and women, because body composition differs on average. The two results differ by 166 kcal a day at the same age, height and weight.
How accurate is the estimate?
For most healthy adults, Mifflin-St Jeor lands within about 10% of a measured resting metabolic rate, but some people fall outside that range. Treat the number as a starting point.
Is my information stored or sent anywhere?
No. Your age, height and weight are used only in your browser to do the calculation. Nothing is sent to a server or saved, and reloading the page clears it.
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