TDEE calculator

Units
Sex
yrs
kg
lb
cm
Height
ft
in
Not sure? Most people with a desk job who train 3–4×/week are Light to Moderate. See the steps guide below.
Goal
Pace
Formula & body fat (optional)
BMR formula
%
Needed for Katch–McArdle and Cunningham, which use lean mass instead of weight.
Maintenance (TDEE)2,239kcal/dayBMR 1,444 kcal × activity 1.55
Fat-loss target
1,903kcal
-15% · ≈ 0.7 lb/week
BMI
27.5
Ideal wt 127 lb
Protein
167g
35%
Carbs
167g
35%
Fat
63g
30%
Activity levelTDEE
Sedentary ×1.21,733
Light ×1.3751,986
Moderate ×1.552,239
Active ×1.7252,491
Athlete ×1.92,744

Estimates from the Mifflin–St Jeor equation. Real needs vary by about ±10%. Track your weight for 2–4 weeks to find your true number.

Free calculator by TDEECalc