TDEE Calculator
TDEE: 2,549 Calories/day
- BMR
- 1,740 Calories/day
- BMI
- 23.7 kg/m²
- BMI Score
- 23.7
- BMI category
- Normal
- Healthy BMI range
- 18.5 – 25 kg/m²
- Energy intake to lose weight
- 2,049 Calories/day
- Energy intake to gain weight
- 3,049 Calories/day
Calorie targets
| Goal | Calories/day | % of TDEE |
|---|---|---|
| Maintain weight | 2,549 | 100% |
| Mild weight loss | 2,299 | 90% |
| Weight loss | 2,049 | 80% |
| Extreme weight loss | 1,549 | 61% |
| Mild weight gain | 2,799 | 110% |
| Weight gain | 3,049 | 120% |
| Fast weight gain | 3,549 | 139% |
What this TDEE calculator does
Total daily energy expenditure (TDEE) is the calories your body uses in a day, including resting metabolism, movement, exercise, and digestion. This calculator estimates TDEE from BMR and an activity multiplier, then shows calorie targets for weight loss, maintenance, and weight gain. It also reports BMI.
TDEE is an estimate, not a measurement. It is a starting point for planning and should be adjusted based on real-world weight trends.
How to use this calculator
- Enter age, sex, height, and weight.
- Choose a BMR formula and activity level.
- Click Calculate to see BMR, TDEE, BMI, and calorie targets.
The default example is a 25-year-old man who is 5 ft 10 in and weighs 165 lb with a moderate activity level.
TDEE formula
BMR = Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle
TDEE = BMR × activity multiplier
Mild loss = TDEE − 250
Loss = TDEE − 500
Extreme loss = TDEE − 1,000
Mild gain = TDEE + 250
Gain = TDEE + 500
Fast gain = TDEE + 1,000
What the results mean
- BMR: the resting energy estimate.
- TDEE: the estimated daily energy expenditure.
- BMI: weight relative to height, with the standard category.
- Targets: calorie levels for each goal, as a percentage of TDEE.
The default example has a TDEE of about 2,549 Calories/day, a BMI of 23.7, and targets from 1,549 to 3,549 Calories/day.
Assumptions and limitations
The calculator uses a formula-based BMR and a self-reported activity multiplier. It does not measure actual energy expenditure or body composition. Activity levels are broad categories, and people often overestimate exercise.
It does not account for medical conditions, medications, pregnancy, lactation, or adaptive changes during dieting. Use the estimate as a starting point, not a guarantee.
Frequently asked questions
How accurate is TDEE?
It is an estimate with meaningful individual variation. Track your weight and intake for two to three weeks and adjust based on the trend.
What activity level should I choose?
Choose the level that matches a typical week, including work and commuting, not just formal exercise. When unsure, start lower and adjust.
Does TDEE include exercise?
Yes, through the activity multiplier. It is an average, not a log of each workout.
Can I eat back exercise calories?
The multiplier already includes activity. Adding extra calories for every workout can double-count. Adjust based on your actual weight trend.
Reference table
Calorie adjustments
| Mild weight loss 0.5 lb/week | 2,299 90% Calories/day |
|---|---|
| 0.5 lb/week loss | About −250 Calories/day |
| 1 lb/week loss | About −500 Calories/day |
| 2 lb/week loss | About −1,000 Calories/day |
| Mild weight gain 0.5 lb/week | 2,799 110% Calories/day |
|---|---|
| 0.5 lb/week gain | About +250 Calories/day |
| 1 lb/week gain | About +500 Calories/day |
TDEE is an estimate. Track weight and intake for 2–3 weeks before changing your target substantially.
Source
References:
Disclaimer
This calculator is for informational and educational purposes only. It is not medical advice. Consult a qualified health professional before making significant changes to diet or exercise.