How to Calculate TDEE and Daily Calories

7 min read · Updated September 26, 2026 · by the SolveCalcPro editorial team

To lose, maintain or gain weight, you need an estimate of how many calories your body uses in a day. That figure is called your total daily energy expenditure, or TDEE. It is built in two steps: your basal metabolic rate (BMR) first, then an activity multiplier. This guide shows both steps with real numbers, then turns the result into a calorie target and a macro split.

Step 1: Calculate your BMR

BMR is the energy your body burns at rest. The most widely recommended equation is Mifflin–St Jeor (1990):

Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161

Example: a 30-year-old man, 80 kg, 180 cm: 800 + 1,125 − 150 + 5 = 1,780 kcal.

The older revised Harris–Benedict equation gives a similar answer: men = 88.362 + 13.397 × kg + 4.799 × cm − 5.677 × age. For the same man it returns 1,854 kcal, close to Mifflin but not identical — which is a reminder that these are estimates.

Step 2: Multiply by an activity factor to get TDEE

Activity level	Multiplier	Our example man
Sedentary (desk job, little exercise)	1.2	2,136 kcal
Lightly active (1–3 days/week)	1.375	2,448 kcal
Moderately active (3–5 days/week)	1.55	2,759 kcal
Very active (6–7 days/week)	1.725	3,071 kcal
Extra active (hard job + training)	1.9	3,382 kcal

Be honest when choosing: most people overestimate how active they are. If in doubt, pick the lower level.

Step 3: Set a calorie target for your goal

About 7,700 kcal equals one kilogram of body weight (roughly 3,500 kcal per pound). A deficit or surplus of 500 kcal a day therefore changes weight by about 0.45 kg (1 lb) per week.

Lose weight: TDEE − 250 to 500 kcal. For our example man at −500: 2,259 kcal.
Maintain: eat at TDEE.
Gain weight: TDEE + 250 to 500 kcal alongside strength training.

Don’t go below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision — the calculator enforces those floors.

Step 4: Split calories into macros

Protein and carbohydrate provide 4 kcal per gram, fat 9 kcal per gram. A balanced 25/45/30 split of a 2,759 kcal target is protein 172 g (25%), carbohydrate 310 g (45%) and fat 92 g (30%). Higher-protein and lower-carb splits change the percentages but not the calorie total, which is what drives weight change.

Check against reality

These equations describe averages. Weigh yourself under the same conditions a few times a week, average the trend over two to three weeks, and adjust intake by 100–150 kcal if the trend isn’t what you expected. Pregnancy, breastfeeding, medical conditions and under-18s all need professional guidance rather than a calculator.

Practice questions

Test yourself, then tap to check. Answers are calculated by the tools linked below.

A 28-year-old woman, 62 kg, 168 cm, lightly active, wants to maintain her weight. What are her BMR and TDEE?
Show answer
Daily calorie target: 1,882 kcal · Maintenance calories (TDEE): 1,882 kcal
A person weighs 82 kg and is 178 cm tall. What is their BMI and category?
Show answer
BMI: 25.9 · Category (adult WHO ranges): Overweight
Convert 12 stone to kilograms.
Show answer
12 st in kg: 76.20351816

Frequently asked questions

What does TDEE stand for?

Total daily energy expenditure — the calories you burn in a day including rest, movement, exercise and digestion.

Which BMR formula should I use?

Mifflin–St Jeor is generally considered the most accurate for most adults and is the default in our calculator; revised Harris–Benedict is offered for comparison.

How many calories should I cut to lose weight?

A 250–500 kcal daily deficit (about 0.25–0.5 kg or 0.5–1 lb a week) is a common, sustainable starting point.

Why is my real result different from the calculator?

Individual metabolism, activity estimates and food tracking errors all matter. Use the number as a starting point and adjust based on your weight trend.