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Daily calories (TDEE) calculator
Calories you burn in a day, and targets to lose or gain weight.
Quick answer
Add your activity level to your details. A 30-year-old man, 70 kg and 175 cm, moderately active, burns about 2,556 calories a day.
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 it works
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.
The formula
- 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
A worked example
BMR 1,648.75 ร 1.55 (moderate) = 2,555.6, about 2,556 calories a day to stay at the same weight.
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.