Calorie Calculator (TDEE)
Estimate your daily calorie needs (TDEE) from your body stats and activity level.
Maintenance calories2,759kcal/day
Mild weight loss (−0.25 kg/wk)2,509kcal/day
Mild weight gain (+0.25 kg/wk)3,009kcal/day
Total daily energy expenditure (TDEE) = BMR × activity factor. BMR uses the Mifflin-St Jeor men's equation (10 × kg + 6.25 × cm − 5 × age + 5), then is multiplied by 1.2 (sedentary) up to 1.9 (extra active). For a 30-year-old man, 80 kg, 180 cm, moderately active: 1,780 × 1.55 ≈ 2,759 kcal/day to maintain weight. A 250 kcal daily deficit or surplus is roughly ±0.25 kg per week.
Educational estimate only — not professional financial or medical advice.
Questions
How is TDEE calculated?
Your basal metabolic rate is multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active). The result is the calories needed to maintain your current weight.
How do I lose or gain weight?
Eat below your maintenance calories to lose weight and above to gain. A deficit or surplus of about 250 kcal/day corresponds to roughly a quarter kilogram per week.