TDEE Calculator

Sex
years
Units
ft
in
lb
%

If you know it, adds the Katch-McArdle estimate, which uses lean mass.

Your TDEE (maintenance calories)

2,630 kcal/day

BMR (Mifflin-St Jeor)
1,696 kcal/day
TDEE with revised Harris-Benedict
2,734 kcal/day
Per week
18,407 kcal
Sedentary: 2,036Light exercise: 2,333Moderate exercise: 2,630Hard exercise: 2,926Very active: 3,223
SedentaryVery active

Estimate for healthy adults, not medical advice. Track your weight for 2–3 weeks at this intake and adjust.

Maintenance calories at each activity level5 rows
Activity levelMultiplierCalories/day
Sedentary1.22,036
Light exercise (1–3 days/week)1.3752,333
Moderate exercise (3–5 days/week) (yours)1.552,630
Hard exercise (6–7 days/week)1.7252,926
Very active (physical job or 2× daily)1.93,223

Open the full tdee calculator with the formula and FAQs at Calcs for Life