TDEE Calculator

Estimate daily calorie needs (Total Daily Energy Expenditure).

Weight

Height

Age (years)

Sex

Activity level

Maintenance calories (kcal/day) 2,555.56

Mild weight loss (−500) (kcal/day) 2,055.56

Mild weight gain (+500) (kcal/day) 3,055.56

Formula: TDEE = BMR × activity factor

Step-by-step with your numbers:

1. Values used:

2. Weight = 70

3. Height = 175

4. Age = 30 years

5. Activity level = 1.55

7. Maintenance calories = 2,555.56kcal/day

8. Mild weight loss (−500) = 2,055.56kcal/day

9. Mild weight gain (+500) = 3,055.56kcal/day

Did we solve your problem today?

Estimate how many calories you burn per day in total, then targets for gentle weight loss or gain.

The math behind it

TDEE = BMR × activity factor (1.2 sedentary up to 1.9 very active). A ~500 kcal/day deficit ≈ 0.45 kg (1 lb) loss per week.

BMR 1,649 × 1.55 (moderate) ≈ 2,556 kcal/day maintenance.

Is this exact?

It's an estimate — adjust based on real-world results over a few weeks.