TDEE calculator: how many calories you burn per day
This page estimates your TDEE (total daily energy expenditure): the kilocalories you typically burn per day based on weight, height, age, biological sex, and activity level. We use BMR with Mifflin–St Jeor and an activity factor; it serves as a maintenance reference, not a substitute for medical assessment. If you want a daily target by goal (maintain, deficit, or surplus), also use the daily calorie calculator.
Calculate your TDEE
What is TDEE and how is it different from BMR?
The TDEE is an approximation of the energy you burn in a full day: vital functions at rest, the thermic effect of food, and what you move at work, chores, and exercise.
The BMR is only the deep-rest layer. Here we first calculate BMR with Mifflin–St Jeor and scale it with an activity factor to approach TDEE, which is the useful number for talking about maintenance.
Deficit and surplus: the idea in brief
A calorie deficit appears when, sustainably, you eat less energy than you burn: the body compensates with reserves and, over time, weight loss usually follows. A surplus is the opposite: more intake than expenditure, useful when you want to gain or perform in strength with nutritional support.
The TDEE above acts as a maintenance reference. Tools do not capture your clinical history, sleep–stress cycle, or how accurately you log; that is why weekly averages and, when applicable, a professional make the difference.
How to use your TDEE to set a goal
- Start from maintenance. The TDEE value from the calculator is your orienting anchor day to day with the activity level you selected.
- Choose a small margin if you are trying on your own. Sharp changes are tiring and hard to sustain; it is usual to adjust gradually (for example a few hundred kcal relative to TDEE) and see how you respond.
- Cross-check with real life. Look at several weeks: weight (with normal ups and downs), energy, hunger, and training. If it does not fit, recalibrate activity or the target—do not punish yourself at once.
Keeping an honest log of what you eat—on WhatsApp with QuéComí, with a notebook or another app—helps more than arguing only with the calculator.
Mifflin–St Jeor formula and activity levels
BMR is calculated with Mifflin–St Jeor (weight in kg, height in cm, age in years). Depending on sex, the usual constant applies (+5 male, −161 female). Then we multiply by one of these factors:
Multiplier table
| Level | Factor |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Light (exercise 1–3 days per week) | 1.375 |
| Moderate (exercise 3–5 days per week) | 1.55 |
| Active (exercise 6–7 days per week) | 1.725 |
| Very active (double sessions or intense physical work) | 1.9 |
Prudent deficit and when to pause
Not every margin feels the same. A large calorie gap can speed scale change but also makes it harder to preserve muscle, micronutrients, and mood. Self-management usually works better gradually; steep cuts fit when there is a clinical team behind you.
General guidance (not a personal prescription)
| Margin vs TDEE | Approach |
|---|---|
| Light (~250–350 kcal less) | Easier to sustain; useful if you are already lean or train hard. |
| Moderate (~400–600 kcal less) | Middle ground; watch sleep, strength, and hunger. |
| Marked (more than ~750–900 kcal) | Professional follow-up in most cases. |
In practice many guides cite orienting floors for healthy adults without supervision (for example around 1,200 kcal for women and 1,500 kcal for men as very general references in popular texts). They are not laws: if in doubt, ask your doctor or dietitian.
Signs it is worth easing up
- Fatigue that rest does not fix or a sharp drop in performance.
- Constant hunger that interferes with daily life or marked mood swings.
- Cycle changes, frequent dizziness, or extreme cold without a clear cause.
- Rapid loss of strength in workouts you used to handle.
If you recognize several, raise intake a bit, distribute protein and fiber better, and review the plan with a professional before insisting on the same cut.
Limitations and medical notice
This tool does not replace medical or nutritional diagnosis or treatment. Pregnancy, illness, medication, elite athletes, or special histories need individual assessment.
If you want a personalized eating plan, consult a specialist. At QuéComí we help you log and visualize calories and macros easily; you can see plans or create an account.