About this calculator
Enter your details and an honest activity level. Most people overestimate their activity; if unsure, choose one level lower.
How to use it
- Enter sex, age, height and weight.
- Choose your activity level.
- Read maintenance calories and targets for losing or gaining.
The formula
TDEE = BMR × activity factor
- BMR
- from the Mifflin-St Jeor formula
- activity factor
- 1.2 (little exercise) to 1.9 (very active)
Worked example
A 30-year-old man, 170 cm, 68 kg, moderately active
- BMR = 1,598 kcal.
- TDEE = 1,598 × 1.55 = 2,476 kcal a day.
- About 1,926 kcal would lose roughly 0.5 kg a week.
What the result means
Track your weight for two to three weeks at the suggested intake; if it moves, adjust by 100 to 200 kcal.
Assumptions
- Activity level stays similar most weeks.
Limitations
- An estimate; real needs can differ by 10% or more.
Frequently asked questions
What activity level should I choose?
Desk job with 3 to 5 workouts a week is usually “moderate”. When in doubt, pick the lower one.
Is TDEE the same as maintenance calories?
Yes.
How many calories to lose weight?
About 500 kcal below TDEE gives roughly 0.5 kg a week; the calorie calculator does this for you.
Not medical advice. This calculator is a general screening tool and cannot diagnose any condition. Results are estimates. Please talk to a doctor or a qualified health professional about your health and before making changes to diet, exercise or treatment.
Last reviewed on 1 October 2026. Found a mistake? Tell us.