Desk worker
A 30-year-old man weighs 70 kg, is 175 cm tall, and is sedentary.
Resting calories are about 1,649 kcal/day and maintenance is about 1,979 kcal/day.
A sedentary activity level keeps the total close to the resting estimate.
TDEE Calculator
Use this when you want a practical estimate of resting calories, maintenance calories, and a starting point for cutting or gaining.
Inputs
TDEE Calculator
Estimate adult calorie needs with a simple TDEE calculator and compare several common equations.
Results
Daily calorie targets
See your resting calories, TDEE, and calorie targets side by side.
Equation used
Mifflin–St. Jeor
Selected target
Maintenance calories
1,979 kcal/day
This calculator is an estimate for adults. It may not be appropriate for pregnancy, breastfeeding, competitive athletes, or people with metabolic conditions.
Resting calories
1,649 kcal/day
BMR / REE estimate before activity.
Maintenance calories
1,979 kcal/day
TDEE after applying activity level.
Mild fat loss target
1,679 kcal/day
TDEE minus 300 kcal/day.
Standard fat loss target
1,479 kcal/day
TDEE minus 500 kcal/day.
Weight gain target
2,229 kcal/day
TDEE plus 250 kcal/day.
Quick take
A quick read before you calculate
Use this when you want a practical estimate of resting calories, maintenance calories, and a starting point for cutting or gaining.
Formula
TDEE formula
Examples
2-3 real scenarios to make the result easier to trust.
FAQ
Clear answers to the questions people usually ask first.
Formula
TDEE formula
Choose a resting-calorie equation, then TDEE = BMR x activity multiplier.
This is an estimate for adults, not a medical prescription. Real energy needs can vary with age, body composition, and health status.
Examples
Active routine
A 28-year-old woman weighs 60 kg, is 165 cm tall, and is moderately active.
Resting calories are about 1,330 kcal/day and maintenance is about 2,062 kcal/day.
The activity multiplier increases daily needs after the resting estimate.
Gaining phase
A 35-year-old man weighs 82 kg, is 180 cm tall, and is very active.
Resting calories are about 1,775 kcal/day and the gain target is about 3,312 kcal/day.
This gives a simple calorie surplus starting point for a higher-energy phase.
When to use
Use it when planning a calorie target for maintenance, gradual fat loss, or moderate weight gain.
Common mistakes
- Using the wrong height or weight unit.
- Treating maintenance calories as a fixed promise.
- Expecting the same target to work forever without rechecking.
FAQ
Why is this only an estimate?
Activity, body composition, and health status all affect calorie needs, so the result is a practical starting point rather than a guarantee.
Can I use this for children or pregnancy?
No. This calculator is for adults only and may not be appropriate for pregnancy, breastfeeding, athletes, or people with metabolic conditions.
Next step
Want to turn this estimate into a plan?
A registered dietitian or clinician can help turn calorie targets into a nutrition plan that fits your goals and health needs.
Recheck calories if your age, weight, activity, or goal changes.