Calorie Calculator (TDEE)
Estimate how many calories you burn per day (TDEE) using the Mifflin-St Jeor equation and your activity level.
Maintenance calories2,333 / day
- Basal metabolic rate (BMR)
- 1,696 / day
- Mild deficit (−250)
- 2,083 / day
- Mild surplus (+250)
- 2,583 / day
Maintenance calories by activity level
For a 35-year-old man, 5'9", 170 lb:
| Activity | Calories per day |
|---|---|
| Sedentary | 2,036 / day |
| Light | 2,333 / day |
| Moderate | 2,630 / day |
| Very active | 2,926 / day |
| Extra active | 3,223 / day |
How it works
BMR (calories at complete rest) uses the Mifflin-St Jeor equation: 10 × kg + 6.25 × cm − 5 × age, then +5 for men or −161 for women.
TDEE multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
These are population averages. Your real needs can differ by a few hundred calories.
Tips
- Treat the result as a starting point. Track your weight for 2–3 weeks and adjust.
- Activity level is the biggest guess. Most people overestimate it.
Frequently asked questions
What does TDEE mean?
Total Daily Energy Expenditure — the calories your body uses in a day, including activity.
For general information only. Not medical advice — talk to a doctor or other qualified professional about your health.