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How to calculate TDEE and daily calories

You want to know how many calories you burn in a day. You will enter five numbers and read BMR (at rest) and TDEE (with activity), plus a cut and a bulk target. A 30-year-old man of 70 kg and 175 cm with moderate activity burns about 2556 kcal a day. Nothing leaves this tab.

6-minute read

Today's result BMR, TDEE, a weight-loss target 500 kcal below and a gain target 300 kcal above, with a floor for safe cutting.

Open the TDEE calculator with your weight and height at hand. Pick the activity level honestly; most desk workers who train three times a week are light or moderate. An estimate, not medical advice. Nothing is uploaded.

Open TDEE calculator
Contents

  1. Know the two numbers

    BMR is the energy you burn at complete rest. TDEE multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (training twice a day). Eat at TDEE to hold weight.

    BMR from Mifflin–St Jeor, TDEE = BMR × activity factor 1.2 to 1.9.
    BMR from Mifflin–St Jeor, TDEE = BMR × activity factor 1.2 to 1.9.

  2. Open TDEE calculator on cv.cm

    Metric, male, 30 years, 70 kg, 175 cm and moderate are filled. The calories sit on the right. Nothing is uploaded.

    Open TDEE calculator

  3. Enter your body numbers

    Pick sex, type age, weight and height. Switch to imperial for pounds, feet and inches; the numbers convert as you switch. Age 15 to 100 is accepted.

  4. Pick the activity level

    Sedentary 1.2: desk job, little exercise. Light 1.375: 1–3 days a week. Moderate 1.55: 3–5 days. Active 1.725: hard exercise 6–7 days. Very active 1.9: physical job or two sessions a day.

  5. Read maintain, lose and gain

    For the sample man: BMR 1649, maintain 2556, lose 2056 (−500 kcal, about 0.5 kg a week), gain 2856 (+300 kcal). The cut never goes below 1500 kcal for men or 1200 for women; a note says when it was raised.

    Sample man: maintain 2556, lose 2056 (−500), gain 2856 (+300) kcal a day.
    Sample man: maintain 2556, lose 2056 (−500), gain 2856 (+300) kcal a day.

  6. Re-check after a month

    Weigh yourself weekly. If weight does not move at the cut target after four weeks, choose the next lower activity level and recalculate. Copy puts the four numbers on the clipboard.

Use with these tools

FAQ

Can I calculate TDEE free online?

Yes. cv.cm computes it in this tab. Nothing is uploaded or stored.

What formula is used?

Mifflin–St Jeor for BMR: 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. TDEE is BMR × activity factor.

How much should I cut to lose weight?

The page subtracts 500 kcal, about 0.5 kg a week, but never below 1500 kcal for men or 1200 for women.

Which activity level am I?

Most desk workers who exercise 1–3 times a week are light; 3–5 times is moderate. When unsure, pick the lower one.

Is this medical advice?

No. It is an estimate for healthy adults. Ask a doctor or dietitian before a big change.