TDEE Calculator
Work out your TDEE — the calories you burn in a whole day — from the Mifflin-St Jeor BMR equation multiplied by an activity factor. An estimate, not medical advice; never drop below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Your TDEE — total daily energy expenditure
2,250 kcal/day
BMR 1,452 kcal/day × activity 1.55 = TDEE. This is the intake that holds your weight steady.
Daily calorie targets for your goal
| Goal | Calories/day | Basis |
|---|---|---|
| Lose ~0.5 kg/week | 1,750 | 500 kcal/day deficit |
| Lose ~0.25 kg/week | 2,000 | 250 kcal/day deficit |
| Maintain weight | 2,250 | Eat at TDEE |
| Gain ~0.25 kg/week | 2,500 | 250 kcal/day surplus |
| Gain ~0.5 kg/week | 2,750 | 500 kcal/day surplus |
Safety floors: never aim below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Formula & source — Mifflin-St Jeor equation (Mifflin et al., 1990)
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or − 161 (women). TDEE = BMR × activity factor (1.2–1.9). The Mifflin-St Jeor equation is the most accurate predictive BMR equation for healthy adults in validation studies (Frankenfield et al., 2005). About 7,700 kcal ≈ 1 kg of body fat is the widely used energy equivalent for weight change.
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
Try next: BMR Calculator · Calorie Calculator · Maintenance Calorie Calculator