Daily calorie needs calculator (TDEE)

Calculates basal metabolic rate and total daily energy expenditure, plus calorie targets for losing, maintaining and gaining weight.

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Unit system

Result

Basal metabolic rate (BMR): 1699 kcal/day
Total daily energy expenditure (TDEE): 2633 kcal/day
Weight loss: 2106 kcal/day
Weight maintenance: 2633 kcal/day
Weight gain: 3028 kcal/day

Unit: kcal/day, period: one day. Method source: the Mifflin-St Jeor equation and FAO/WHO/UNU activity factors.

Distribute these calories into protein, fat and carbs

Open the Macronutrient Calculator with your estimated calories pre-filled.

Weight maintenance: 2633 kcal/day →Weight loss: 2106 kcal/day →Weight gain: 3028 kcal/day →

The result updates as you change the fields. Your data never leaves the browser.

Only upon clicking, current data is sent to generate the PDF and is not stored.

How it is calculated

Basal metabolic rate (BMR) is calculated with the Mifflin-St Jeor equation of 1990 — the current standard for healthy adults. Total daily energy expenditure (TDEE) is BMR multiplied by an activity factor. The weight-loss target is 20% below TDEE and the gain target is 15% above it: these rates change body weight without losing muscle tissue and without sharp swings.

Formula

BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161; TDEE = BMR × activity factor

Limits of the method

The equation was derived on healthy adults and carries an error of about ±10%. It ignores body composition: with high muscle mass the result is underestimated, with obesity it is overestimated. Pregnancy, childhood, elite sport and thyroid disorders require separate methods.

Sources of the method

This calculation is for reference only and is not medical advice, a diagnosis or a prescription. If you have a medical condition, are pregnant, take medication or have any doubts, discuss the result with a physician or a qualified nutrition professional.

How to use the TDEE Calorie Calculator

Enter body stats

Provide accurate weight, height, sex, and age to compute your Basal Metabolic Rate (BMR).

Select activity level

Be honest with your weekly routine. If working a desk job, do not overestimate your activity without consistent sports.

Get target calories

Review calories for weight maintenance, healthy fat loss (-500 kcal), or lean muscle gain (+300 kcal).

Real-world TDEE calculation examples

Desk job + 3 workouts2,325 kcal/day

Male, 30 y/o, 75 kg (165 lb), 178 cm (5'10")

BMR = 1,722 kcal. With moderate activity (factor 1.55), maintenance TDEE is 2,669 kcal. Target for fat loss: ~2,135 kcal/day.

Goal: Steady fat reduction without metabolic slowdown.

Sedentary office1,680 kcal/day

Female, 28 y/o, 62 kg (137 lb), 165 cm (5'5")

BMR = 1,400 kcal. Sedentary multiplier (1.2) yields 1,680 kcal. Increasing daily steps to 8,000–10,000 raises TDEE by 250 kcal.

Goal: Weight maintenance and increasing NEAT activity.

Heavy athlete 5x/week3,200 kcal/day

Athlete, 25 y/o, 85 kg (187 lb), 185 cm (6'1")

BMR = 1,900 kcal. Very active multiplier (1.725) yields 3,277 kcal. Target for muscle gain: 3,600 kcal/day.

Goal: Progressive overload and clean muscular hypertrophy.

Components of Total Daily Energy Expenditure (TDEE)

BMR (Basal Metabolic Rate)

~60–75%

Energy required for basic survival at complete rest: heart function, respiration, brain activity, and cellular turnover.

NEAT (Non-Exercise Activity)

~15%

Calories burned from walking, fidgeting, daily chores, and posture. The biggest variable in human metabolism.

TEF (Thermic Effect of Food)

~10%

Energy cost of digesting and absorbing nutrients. Protein has the highest TEF (20–30%), carbs (5–10%), fats (0–3%).

EAT (Exercise Activity)

~5–10%

Calories burned during planned physical exercise such as running, lifting weights, cycling, or swimming.

Physical Activity Multipliers Reference Table

Activity Level	Multiplier	Lifestyle Description
Sedentary, no training	1.2	Sedentary desk job, driving, minimal exercise
Light activity, 1–3 workouts per week	1.375	Light daily walking or light workouts 1–3 times/week
Moderate activity, 3–5 workouts per week	1.55	Moderate physical training 3–5 days/week
High activity, 6–7 workouts per week	1.725	Hard training 6–7 days/week or physically demanding job
Very high: physical job or two workouts a day	1.9	Elite athletes, training twice daily, or hard manual labor

How to set safe caloric deficits and surpluses

For sustainable fat loss while preserving muscle, aim for a 15–20% deficit (~400–500 kcal/day), targeting 0.5–1% of body weight loss per week. For lean muscle gain, a 10–15% surplus (+250–350 kcal/day) minimizes fat accumulation while fueling muscle protein synthesis.

Frequently asked questions

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation (1990) was validated by the American Dietetic Association (ADA) as the most reliable predictive formula for healthy adults, within ±10% of measured calorimetry.

Should I eat back exercise calories?

No, if your activity multiplier already accounts for workouts. Adding smartwatch calorie counts on top typically leads to overeating, as wearables often overestimate burn by 30–50%.

Why am I not losing weight in a calculated calorie deficit?

Common culprits include unlogged calories (cooking oils, dressings, snacks), reduced NEAT (subconsciously moving less), or water retention from cortisol and muscle repair.

What is reverse dieting?

A gradual weekly caloric increase (+50–100 kcal) after a prolonged cut to restore metabolic rate, leptin, and thyroid hormones without rapid fat gain.

How often should I recalculate my TDEE?

Every 3–5 kg (7–11 lbs) of body weight change, as lower mass expends fewer calories at rest and during movement.

Use your target calories to determine your macronutrients and hydration needs:

Macronutrient calculator →Water intake calculator →Body composition calculator →

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What next

Formula breakdowns, biomarker reference ranges and nutrition articles with cited sources are in the NutriFit knowledge base.

Go to the knowledge base