How to use the Calorie Calculator (TDEE)
- Enter your sex, age, height and weight.
- Choose the activity level that matches a typical week.
- Read your maintenance calories and the targets for losing or gaining weight.
What does this tool do?
Your total daily energy expenditure (TDEE) is your basal metabolic rate — the energy your body uses at rest — multiplied by an activity factor. The calculator uses the Mifflin–St Jeor equation, which research has found to be among the most accurate for most adults.
A deficit of about 500 kcal a day leads to roughly 0.5 kg (1 lb) of weight loss a week for many people, though real-world results vary.
Why use it?
- Uses a well-validated formula.
- Shows targets for several goals at once.
- Flags targets below common safe minimums.
Example
A 30-year-old woman, 170 cm and 68 kg, who exercises 3–5 days a week has a BMR of about 1,432 kcal and a TDEE of about 2,219 kcal. Eating around 1,719 kcal a day would aim for about 0.5 kg of loss a week.
The formula
Accuracy and limits
- This is a general estimate for healthy adults, not medical advice. Talk to a doctor or registered dietitian about your own situation.
- Formula estimates are typically within about 10% for most people. Track your weight for a few weeks and adjust.
- Pregnancy, breastfeeding and some medical conditions change energy needs significantly.
Privacy
The calculation happens instantly in your browser. The numbers you enter are not sent to our servers or saved. There's no account to create and nothing to install.
Frequently asked questions
Which activity level should I choose?
Most people overestimate. If you have a desk job and work out three times a week, “Light” or “Moderate” is usually right.
Last reviewed by the M2Toolkit team.