TDEE calculator
Your total daily energy expenditure — the calories you burn in a day, and so the amount that keeps your weight steady. Enter your details; the result updates as you type.
Your TDEE (maintenance calories)
2,740kcal / day
BMR 1,768 kcal × activity factor. BMR is what your body burns at complete rest.
| Lose 0.5 kg (1.1 lb) a week | 2,190 kcal |
| Lose 0.25 kg (0.55 lb) a week | 2,470 kcal |
| Maintain | 2,740 kcal |
| Gain 0.25 kg (0.55 lb) a week | 3,020 kcal |
How it's worked out
First, your BMR — the energy your body uses at complete rest — with the Mifflin–St Jeor equation, the formula most dietitians use because it tends to be the most accurate of the common ones for healthy adults: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women.
Then your activity multiplies it, from 1.2 for a desk job with no exercise to 1.9 for a physical job or training twice a day. The result is your TDEE.
To lose or gain, move away from it. A kilogram of body weight is roughly 7,700 kcal, so eating about 550 kcal a day under your TDEE loses around 0.5 kg (1.1 lb) a week.
Treat it as a starting point
Any formula is an estimate — two people with the same stats can differ by a few hundred calories. The reliable way to find your real number is to eat at the estimate for two or three weeks, weigh yourself regularly, and adjust: if your weight trend is flat, that intake is your true maintenance.
Know your number? Now hit it.
easymacros sets your calorie target from the same formula, then makes logging a meal take seconds — search a food or scan its barcode, pick how much, done.
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Questions
What's the difference between BMR and TDEE?
BMR is what you burn lying still all day. TDEE adds everything else — walking, working, training, even digesting food. TDEE is the number to eat at to keep your weight the same.
Which activity level should I pick?
Most people overestimate. If you sit most of the day and train 3–4 times a week, 'moderately active' is usually right. When unsure, pick the lower one — it's easier to add food than to wonder why the scale isn't moving.
How accurate is a TDEE calculator?
For most people it lands within about 10% of their real expenditure. Use it for your first few weeks, then adjust based on how your weight actually changes.
How many calories should I eat to lose weight?
A common, sustainable pace is 0.25–0.5 kg (0.5–1 lb) a week, which means eating roughly 275–550 kcal below your TDEE. Most guidance advises not going below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.