TDEE Calculator
Enter your sex, age, weight and height, pick an activity level, and get the calories you burn per day.
Reviewed by the OmniCalc teamMethod verified 2026-07-01
2,759kcal
Daily energy 2,759 kcalShow steps
- BMR (Mifflin-St Jeor, male) = 10 × 80 kg + 6.25 × 180 cm − 5 × 30 + 5 = 1,780 kcal/day.
- TDEE = BMR × activity factor = 1,780 × 1.55 = 2,759 kcal/day.
- Activity ladder: sedentary (×1.2) 2,136, light (×1.375) 2,448, moderate (×1.55) 2,759, active (×1.725) 3,071, very active (×1.9) 3,382 kcal/day.
How to use the TDEE calculator
- 1Choose your sex and enter age, weight (kg) and height (cm).
- 2Pick your activity level — from sedentary to very active.
- 3Read the daily energy burn, with the BMR and activity ladder under Show steps.
Activity changes everything
For the same BMR, moving from a sedentary day (×1.2) to a very active one (×1.9) raises daily burn by about 60%. Pick the level that matches your typical week, not your hardest training day — overestimating activity inflates your calorie target.
Frequently asked questions
What is TDEE?
TDEE is your Total Daily Energy Expenditure — the calories your body burns in a full day, including rest, digestion and movement. It is your BMR (resting burn) multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active).
How is TDEE calculated here?
First we find BMR with the Mifflin-St Jeor equation: 10×kg + 6.25×cm − 5×age, then +5 for men or −161 for women. TDEE is that BMR times your activity multiplier: 1.2, 1.375, 1.55, 1.725 or 1.9.
How do I use TDEE to lose or gain weight?
Eat at your TDEE to maintain weight. A rough deficit of about 500 kcal/day under TDEE trends toward roughly 0.5 kg of loss per week; a similar surplus supports gaining. Treat the number as a starting estimate and adjust from real results.