Daily Calorie Calculator (TDEE)
How many calories you burn each day based on sex, age and activity.
BMR (basal metabolic rate)
1,699 kcal/day
TDEE (total expenditure)
2,633 kcal/day
To lose weight (-20%)
2,106 kcal/day
To gain weight (+15%)
3,028 kcal/day
How it works
TDEE (Total Daily Energy Expenditure) is how many calories you burn per day counting basal metabolism + activity. We use the Mifflin-St Jeor equation, the most accurate for most adults.
Mifflin-St Jeor BMR:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s s = +5 for male, −161 for female TDEE = BMR × activity factor
Practical examples
Male, 30, 75 kg, 175 cm, moderate
BMR ≈ 1692 kcal · TDEE ≈ 2623 kcal/day.
Female, 28, 60 kg, 165 cm, light
BMR ≈ 1366 kcal · TDEE ≈ 1878 kcal/day.
Frequently asked questions
What deficit for weight loss?
A 15–20% deficit from TDEE is sustainable. Larger deficits risk muscle loss and metabolic slowdown.
How accurate is it?
It's a ~±10% estimate. For better precision use indirect calorimetry or adjust from observed weight over 2–4 weeks.