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.
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⚠️ Disclaimer
This calculator is for educational and informational purposes only. Results are estimates based on public formulas and may contain inaccuracies or be outdated. We are not accountants, lawyers, doctors, or financial advisors — for any important decision (tax filings, contracts, diagnoses, financial planning), always consult a qualified professional. calculadora.work assumes no liability for decisions made based on the content of this site.