TDEE calculator
Maintenance calories from your BMR and activity level, plus targets to cut or bulk.
- ๐บ๐ธ US federal & state rules
- See sources
Maintenance calories (TDEE)
2,654 calories a day
BMR 1,712 calories ร 1.55 for moderate activity
- To cut (-500 a day)
- 2,154 calories
- To lean bulk (+250 a day)
- 2,904 calories
- BMR
- 1,712 calories
- Per week at maintenance
- 18,579 calories
This is an example. Enter your numbers above and press the button to see your own result.
Calories by goal
| Aggressive cut (-1,000 a day) | 1,654 calories |
|---|---|
| Cut (-500 a day) | 2,154 calories |
| Mild cut (-250 a day) | 2,404 calories |
| Maintain (0 a day) | 2,654 calories |
| Lean bulk (+250 a day) | 2,904 calories |
| Bulk (+500 a day) | 3,154 calories |
- BMR uses Mifflin-St Jeor. Add body fat to switch to Katch-McArdle.
- The old rule of 3,500 calories per pound overstates long-term loss. Weight loss usually slows as your body adapts, so track your weight for 2 to 3 weeks and adjust.
- This is an estimate for general information, not medical advice. Talk to a doctor or registered dietitian before a big change in diet or exercise, especially if you are pregnant or have a health condition.
Show the math
| BMR (Mifflin-St Jeor) | 1,712 calories |
|---|---|
| Activity multiplier | ร 1.55 |
| TDEE | 1,712 ร 1.55 = 2,654 |
What to do next
How it works
The calculator finds your BMR with Mifflin-St Jeor (or Katch-McArdle if you enter body fat), then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (extra active). That product is your maintenance calories.
The goal table adds or subtracts a fixed amount per day: 250, 500 or 1,000 calories. A 500-calorie daily deficit is the usual moderate cut.
Things to keep in mind
The activity factors are a convention that most calculators share, not something measured for you. Fitness trackers have their own errors too, so the best check is your weight over 2 to 3 weeks.
Large cuts are hard to keep up and can cost muscle. If you are pregnant, breastfeeding, under 18 or managing a health condition, ask a doctor or registered dietitian first. This page is not medical advice.
Sources
- Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51(2):241-7Checked 2026-10-19
- Cunningham JJ. Body composition as a determinant of energy expenditure. Am J Clin Nutr 1991;54(6):963-9Checked 2026-10-19
- FAO/WHO/UNU. Human energy requirements (2004), physical activity level rangesChecked 2026-10-19
Frequently asked questions
What does TDEE mean?
Total daily energy expenditure is everything you burn in a day: BMR, digestion, daily movement and exercise. Eating about your TDEE keeps your weight roughly stable.
How many calories should I eat to lose weight?
A common starting point is 500 calories below TDEE. For a TDEE of 2,654 that is about 2,154 calories a day. Adjust after a few weeks based on the scale.
Which activity level should I pick?
Pick by your whole week, not your best day. A desk job with 3 gym sessions is usually light to moderate (1.375 to 1.55). People tend to overestimate activity, so the lower choice is safer.
Why is my real result different from the calculator?
The formula predicts an average. Your burn can be 10% off in either direction. Use the number as a start and adjust by about 100 to 200 calories at a time.