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Daily calories (TDEE) calculator
Calories you burn in a day, and targets to lose or gain weight.
Quick answer
TDEE, total daily energy expenditure, is the calories you burn in a day: your BMR times an activity factor. Formula: TDEE = BMR ร activity factor. A 30-year-old man, 70 kg and 175 cm, moderately active, burns about 2,556 calories a day.
Read the guide: How to calculate BMR: the calories you burn at rest
Maintain your weight
2,556
- Lose about 0.5 kg a week
- 2,056
- Gain about 0.5 kg a week
- 3,056
About 7,700 calories is roughly one kilogram of body fat, so 500 fewer calories a day is about 0.5 kg a week. A general estimate, not medical advice. Talk to a doctor or dietitian about your own health.
How is daily calories (TDEE) calculated?
Total daily energy expenditure is your resting burn (BMR) multiplied by a factor for how active you are.
Be honest about the activity level; most people overestimate. If unsure, choose the lower one.
Do not go far below your BMR for long. Very low intakes can harm health.
What is the formula for daily calories (TDEE)?
- TDEE = BMR ร activity factor
- Factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active
- Weight loss or gain targets are TDEE โ 500 or + 500 calories
Can you show a worked example of daily calories (TDEE)?
BMR 1,648.75 ร 1.55 (moderate) = 2,555.6, about 2,556 calories a day to stay at the same weight.
How many calories do I need at each activity level?
Calories a day for a 30-year-old man, 70 kg and 175 cm. A general estimate, not medical advice.
| Activity level | Maintain weight | Lose about 0.5 kg a week | Gain about 0.5 kg a week |
|---|---|---|---|
| Sedentary (ร1.2) | 1,979 | 1,479 | 2,479 |
| Light (ร1.375) | 2,267 | 1,767 | 2,767 |
| Moderate (ร1.55) | 2,556 | 2,056 | 3,056 |
| Active (ร1.725) | 2,844 | 2,344 | 3,344 |
| Very active (ร1.9) | 3,133 | 2,633 | 3,633 |
Common questions
What is TDEE?
Total Daily Energy Expenditure: all the calories you burn in a day, including exercise and daily movement.
How many calories should I eat to lose weight?
A moderate deficit of around 500 calories below your TDEE is a common starting point. A professional can tailor it.
Which activity level should I pick?
Count planned exercise, not just a busy day. An office job with 3 gym sessions a week is usually moderate or light.
Does it count the calories from food types?
No. It only estimates energy. Protein, fibre and nutrients matter too.