Total daily energy expenditure calculator
Estimate how many calories you burn each day based on your body, activity level, and lifestyle.
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Calories per day · estimated TDEE
If your weight has been stable, your average intake may be close to this maintenance estimate. Body measurements and activity cannot tell us how many calories you actually eat.
Estimated daily intake at four calorie adjustments from your maintenance level.
| Tier | Calories / day | Projected weekly change |
|---|
Mild = 250 Calories/day below or above maintenance. Moderate = 500 Calories/day below or above maintenance. Weekly change uses a rough 7,700 Cal/kg (about 3,493 Cal/lb) estimate. Actual changes vary with metabolism, water weight, and body composition; these examples are not guaranteed outcomes or personalized recommendations.
| Activity level | Calories / day |
|---|
| BMI range | Classification |
|---|
BMI is a screening measure, not a diagnosis. It does not distinguish muscle from body fat. Categories use unrounded BMI.
Historical height-based formulas, not a personal weight target.
| Formula | Weight |
|---|
These estimates do not account for muscle mass, frame size, or individual health. Shown for heights of 5 ft (152.4 cm) and above.
Ratios are protein / fat / carbohydrate percentages. Protein and carbs provide 4 Cal/g; fat provides 9 Cal/g. Grams are rounded. These are illustrative splits, not a personalized meal plan.
Without body fat: Mifflin–St Jeor estimates BMR as 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for males, or −161 for females.
With body fat: Katch–McArdle estimates BMR as 370 + 21.6 × lean mass (kg), where lean mass = weight × (1 − body fat / 100). This equation does not directly use age or sex; its accuracy depends on the body-fat estimate.
Maintenance (TDEE): BMR × 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (heavy), or 1.9 (athlete). Weekly calories use the unrounded daily estimate × 7, so a small rounding difference may appear.
Weight-change tiers: intake = current maintenance ±250 or ±500 Cal/day. Projected weekly change = daily adjustment × 7 ÷ 7,700 in kg, converted to lb if needed. Holding current maintenance constant is a simplified model; energy needs change over time.
Guardrails: loss examples are withheld when BMI is below 18.5. Intake examples below 1,200 Cal/day for females or 1,500 for males are also withheld. These screening limits do not establish a safe intake for you. Ask a registered dietitian for individual guidance.
BMI: weight (kg) ÷ height (m)². The normal-weight range uses BMI 18.5–24.9. Ideal-weight estimates use Hamwi, Devine, Robinson, and Miller equations.
Macros: Maintenance uses current TDEE. Cutting uses TDEE −500 and Bulking uses TDEE +500, corresponding to the moderate tiers above.
Estimates are for general education, not medical advice. Actual energy needs vary. Not intended for children, pregnancy, breastfeeding, or medical nutrition planning. Your entries stay in your browser and are not stored or sent anywhere.