TDEE Calculator
Enter your age, sex, height, weight and activity level to estimate your total daily energy expenditure (TDEE), your activity-adjusted energy needs, and see daily calorie targets for an estimated deficit or surplus.
Last updated November 4, 2026
Used only by the formula
Result
Your TDEE is about 1,970 kcal a day
| Result | Value |
|---|---|
| TDEE (maintenance) | 1,970 kcal per day |
| BMR (Mifflin-St Jeor) | 1,433 kcal per day |
| Activity factor | × 1.375 |
| Target | Calories per day | Expected change per week |
|---|---|---|
| Deficit of 750 kcal | 1,220 kcal | −1.50 lb |
| Deficit of 500 kcal | 1,470 kcal | −1.00 lb |
| Deficit of 250 kcal | 1,720 kcal | −0.50 lb |
| Maintain weight | 1,970 kcal | 0 lb |
| Surplus of 250 kcal | 2,220 kcal | +0.50 lb |
| Surplus of 500 kcal | 2,470 kcal | +1.00 lb |
General estimate only, not medical advice. Talk to a qualified health professional about your own situation. The activity factors and the 3,500 kcal per pound rule are rules of thumb. Very large deficits are not advised without professional guidance.
Show the work
Formula: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or − 161 (women). TDEE = BMR × activity factor. Target = TDEE ± adjustment; weekly change ≈ adjustment × 7 ÷ 3,500 lb.
- Convert to metric: weight 150 lb × 0.45359237 = 68.039 kg; height 67 in × 2.54 = 170.18 cm.
- BMR = 10 × 68.039 + 6.25 × 170.18 − 5 × 30 − 161 = 1,433.01 kcal per day (inputs shown rounded to 3 decimals).
- TDEE = 1,433.01 × 1.375 = 1,970 kcal.
- Deficit of 750 kcal: 1,970.39 − 750 = 1,220 kcal (−1.50 lb a week).
- Deficit of 500 kcal: 1,970.39 − 500 = 1,470 kcal (−1.00 lb a week).
- Deficit of 250 kcal: 1,970.39 − 250 = 1,720 kcal (−0.50 lb a week).
- Surplus of 250 kcal: 1,970.39 + 250 = 2,220 kcal (+0.50 lb a week).
- Surplus of 500 kcal: 1,970.39 + 500 = 2,470 kcal (+1.00 lb a week).
Result: Your TDEE is about 1,970 kcal a day
How TDEE is calculated
TDEE = BMR × activity factor, with BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)
TDEE is the energy your body uses in a whole day: resting metabolism plus movement, exercise and digesting food. The calculator first estimates your basal metabolic rate with the Mifflin-St Jeor equation, using weight in kilograms and height in centimeters, so pounds, feet and inches are converted first.
It then multiplies BMR by an activity factor: 1.2 for sedentary, 1.375 for light, 1.55 for moderate, 1.725 for active and 1.9 for very active. These factors are conventional rules of thumb rather than measured constants, so choose the level that honestly matches a typical week.
Calorie targets are TDEE plus or minus a daily amount: deficits of 250, 500 and 750 kcal and surpluses of 250 and 500 kcal. The expected weekly change uses the common rule of thumb of about 3,500 kcal per pound, so a 500 kcal daily deficit is about 1 lb a week.
See how we calculate for the formulas, sources and review schedule behind every calculator.
Also useful alongside this calculator: BMR Calculator, BMI Calculator and Ideal Weight Calculator.
This is an estimate, not medical advice
This calculator gives a general estimate from the published methods listed under Sources. It does not diagnose anything or replace advice from a doctor, dietitian or other qualified health professional, and individual needs differ. This page has not been reviewed by a medical professional.
TDEE, BMR and maintenance calories: which page to use
Each of the three pages answers a different question from the same Mifflin-St Jeor core. The BMR calculator reports the resting rate alone, in calories, kilojoules and per hour. This page takes that rate, applies the activity level you choose and turns it into a daily calorie target with an estimated deficit or surplus. The maintenance calorie calculator instead compares three equations, including Katch-McArdle when you know your body fat, and shows a plus or minus 10% range around one maintenance figure.
All three share the same formulas, so the numbers agree wherever the inputs match. Use TDEE when you are planning to lose or gain weight.
Using the deficit and surplus targets
To lose weight, eat below your TDEE; to gain, eat above it. The table lists each target with the calories per day and the rough weekly change. Real results vary because the body adapts and the 3,500 kcal figure is only an approximation.
Larger deficits are not suitable for everyone. If your goal involves a large change, a medical condition, pregnancy or an eating disorder history, speak with a doctor or registered dietitian before changing how you eat.
Choosing an activity level
People tend to overestimate activity. Sedentary means a desk job with little exercise, light is exercise one to three days a week, moderate is three to five days, active is hard exercise six or seven days, and very active adds a physical job or twice-daily training. When unsure, pick the lower level.
How accurate is a TDEE estimate?
The equation sees four body inputs and a multiplier, so it cannot see muscle mass, genetics or illness, and two people with the same numbers can differ by a few hundred calories a day. This page accepts ages 18 to 100 and is not designed for children, pregnancy or breastfeeding. If your weight trend disagrees with the estimate, trust the scale and adjust.
Sources
Official and primary sources for the statements on this page. Their authors have not reviewed or endorsed this page.
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51(2):241-247. Source of the Mifflin-St Jeor equation used here: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women
We could not verify a primary source for the activity factors (1.2 to 1.9); they are common rules of thumb.
We could not verify a primary source for the 3,500 kcal per pound figure used for weekly change; it is a rule of thumb and real results vary.
How to use the TDEE Calculator
- Choose US or metric units, then your sex and age in whole years.
- Enter your height and your current weight.
- Pick the activity level that matches a typical week.
- Read your TDEE, then pick a target from the table, and use Copy, Print or Share if needed.
Worked example
A 35-year-old woman, 168 cm and 72 kg, with light activity. BMR = 10 × 72 + 6.25 × 168 − 5 × 35 − 161 = 1,434 kcal. TDEE = 1,434 × 1.375 = 1,972 kcal per day. Each target below adds or subtracts the daily adjustment.
| Target | Calories per day | Change per week |
|---|---|---|
| Deficit of 750 kcal | 1,222 | −1.50 lb |
| Deficit of 500 kcal | 1,472 | −1.00 lb |
| Deficit of 250 kcal | 1,722 | −0.50 lb |
| Maintain weight | 1,972 | 0 lb |
| Surplus of 250 kcal | 2,222 | +0.50 lb |
| Surplus of 500 kcal | 2,472 | +1.00 lb |
Frequently asked questions
How is TDEE different from maintenance calories?
The calories are the same idea. This page applies one equation and lists deficit and surplus targets, while the maintenance calculator compares three equations and shows a range.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE adds daily movement and exercise on top, so it is always higher and is the better guide to maintenance calories.
Which activity level should I choose?
Choose the level that matches a typical week, and when unsure pick the lower one. Then compare the estimate with your weight over a few weeks and adjust.
Is a 500 calorie deficit always right for weight loss?
No. It is a common rule of thumb worth about a pound a week, but suitability depends on your health, size and goals. Ask a health professional for personal advice.
Are my numbers stored or sent anywhere?
No. The calculation runs in your browser and nothing you enter is saved or uploaded.