How to use the TDEE Calculator
Total daily energy expenditure is the calories you burn in a day including activity. The TDEE calculator helps set calorie targets.
What you need to enter
- Sex
- Age (years)
- Height (cm)
- Weight (kg)
- Activity level
The formula
TDEE = BMR × activity factor, from 1.2 (sedentary) to 1.9 (very hard exercise or a physical job).
Worked example
Using the default values in the calculator:
- Sex: Male
- Age (years): 30
- Height (cm): 175
- Weight (kg): 72
- Activity level: Sedentary (little exercise)
| TDEE (maintenance) | 2,003 kcal/day |
| BMR | 1,669 kcal/day |
| Mild weight loss (−250) | 1,753 kcal |
| Weight loss (−500) | 1,503 kcal |
| Weight gain (+500) | 2,503 kcal |
Tips for better results
- Eat roughly 250–500 kcal below TDEE to lose weight slowly.
- Recheck after a weight change.
Common mistakes to avoid
- Picking an activity level that is too high.
- Cutting calories too far.
Please note: Health calculators and guides give general estimates, not medical advice. Talk to a doctor or other qualified professional about your own health. See our Disclaimer.