Scenario 1
Maintenance
Male, 30y, 75kg, 178cm, moderately active (×1.55) → TDEE = 1,808 × 1.55 = 2,802 kcal/day.
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TDEE Calculator
Find your daily calorie target for any fitness goal — based on your actual activity level.
Adjust your inputs
Results update instantly as you type or drag.
20 – 300
100 – 250
15 – 100
0 – 1
1.2 – 1.9
1.2 sedentary → 1.55 moderate → 1.9 very active
Quick insights
Weight loss (−500 kcal)
2,162
Weight gain (+300 kcal)
2,962
Quick answer
What is TDEE?
TDEE = BMR × activity multiplier. Sedentary (1.2) to very active (1.9). This is your maintenance calorie intake — eat less to lose weight, more to gain.
How it works
From inputs to result in four steps
A quick walkthrough of what this calculator does behind the scenes.
- 1
Enter your weight, height, age, and sex.
- 2
Set your activity level (1.2 sedentary → 1.9 extra active).
- 3
See TDEE and calorie targets for loss/gain.
Formula
The math behind the number
No black box — here's exactly how the result is computed.
Formula
BMR (Mifflin-St Jeor, men) = 10w + 6.25h − 5a + 5
BMR (Mifflin-St Jeor, women) = 10w + 6.25h − 5a − 161
TDEE = BMR × activity factorExamples
Real-world scenarios
See how the numbers play out for typical use cases.
Scenario 2
Weight loss target
TDEE 2,800 kcal → eat 2,300 kcal/day → 500 kcal deficit → lose ~0.5kg/week.
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