TDEE Calculator
TDEE (Maintenance Calories)
2633
kcal / day
BMR (Basal Metabolic Rate)
Calories burned at complete rest
1699
kcal / day
TDEE Calculator: Maintenance Calories from Activity
Estimate daily calories burned at your current weight, height, age, sex, and activity. Enter weight in kg or lbs and height in cm or inches. The page shows TDEE (maintenance) and BMR (rest only). Uses Mifflin-St Jeor. It does not apply a built-in deficit or surplus; use the BMI or calorie calculator for goal presets.
How to use
BMR is calculated first, then multiplied by activity: sedentary 1.2, light 1.375, moderate 1.55, very active 1.725, extra active 1.9. TDEE is that product. Eat near TDEE to maintain. Eat below for loss, above for gain. Sedentary office work plus three weekly workouts is often light activity, not extra active, because most hours are still seated.
Example
A 75 kg, 175 cm, 30-year-old man at moderate activity often lands near 2,600 kcal TDEE with BMR near 1,700 kcal. Switching to sedentary drops TDEE even if gym days stay the same.
Tips
BMR usually covers most of daily burn; activity adds the rest. When dieting, BMR drifts down as weight falls (metabolic adaptation). If unsure on activity, pick the lower band for two weeks, watch the scale, then adjust. Very muscular people may need slightly more than the estimate.