How to use the TDEE Calculator
Enter the age, height and weight and the result appears straight away. Everything runs in your browser, so nothing you type is uploaded.
The formula
TDEE = BMR × activity factor
Examples
- 30-year-old man, 175 cm, 75 kg, moderate activity
TDEE: 2,633 calories per day BMR: 1,699 calories per day Activity factor: 1.55
- Same person, sedentary desk job
TDEE: 2,039 calories per day BMR: 1,699 calories per day Activity factor: 1.2
- 28-year-old woman, 165 cm, 62 kg, light activity
TDEE: 1,857 calories per day BMR: 1,350 calories per day Activity factor: 1.375
Limitations and assumptions
General estimate for adults, not medical advice. Speak to a doctor or registered dietitian before making significant changes to diet, exercise or health routines.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what you burn at rest; TDEE adds the calories burned through movement and exercise.
Which formula does this use?
The Mifflin-St Jeor equation for BMR, multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
How big a deficit should I eat?
A common starting point is around 500 calories below TDEE for roughly 0.5 kg (1 lb) a week. See the calorie calculator for goal-based targets.
How accurate is it?
It is an estimate that can be off by a few hundred calories. Adjust using your actual weight trend over a few weeks.