The calculator uses the numbers you enter: sex, age, weight, height, activity, and goal. A 30-year-old man at 176 lb and 71 in with PAL 1.55 has a TDEE of about 2760 kcal. A 500 kcal deficit makes the daily target about 2260 kcal, and the week about 15,820 kcal. That is an estimate, not a meal plan and not medical advice.
The calculator uses the numbers you enter: sex, age, weight, height, activity, and goal. A 30-year-old man at 80 kg and 180 cm with PAL 1.55 has a TDEE of about 2759 kcal. A 500 kcal deficit makes the daily target about 2259 kcal, and the week about 15,813 kcal. That is an estimate, not a meal plan and not medical advice.
This calculator is an adult estimate. TDEE is Mifflin-St Jeor BMR multiplied by the PAL you pick: PAL 1.55 instead of 1.375 at the same BMR changes the result by hundreds of kcal. The daily target is TDEE plus or minus the selected pace. After 2–4 weeks of morning weigh-ins, if mass falls faster than the pace on this page, intake is below actual expenditure: raise the target or pick a lower PAL. The base without a multiplier is on the BMR page. Protein grams are on protein requirement. The explanation is in What is TDEE.
Enter sex, age, weight, height, activity, and a goal. The result will appear here.
The calculator first computes BMR with the Mifflin-St Jeor equation from mass in kilograms, height in centimeters, age, and sex. It then multiplies BMR by the PAL factor from the activity list. A 30-year-old man at 80 kg and 180 cm: BMR is about 1780 kcal, and at PAL 1.55 TDEE is about 2759 kcal. At PAL 1.2, with no training, the result is about 2136 kcal.
The daily target is TDEE plus or minus the selected pace. A 500 kcal deficit for that man is about 2259 kcal per day and about 15,813 kcal per week. The mass-change estimate uses 7700 kcal per kg (about 3500 kcal per lb). A week count appears only when you enter a goal weight in the matching direction.
With U.S. units, pounds and inches convert to kilograms and centimeters before the same formula runs. 176 lb and 71 in with the same remaining numbers give a TDEE of about 2760 kcal. A 500 kcal deficit then gives a target of about 2260 kcal and a week of about 15,820 kcal.
A 28-year-old woman at 65 kg and 165 cm with PAL 1.375: BMR about 1380 kcal, TDEE about 1898 kcal. A 500 kcal deficit gives a target of about 1398 kcal, just above BMR. A 750 kcal deficit would fall below BMR. The nearest round U.S. pair, 143 lb and 65 in, gives a TDEE of about 1897 kcal.
Enter sex, age, weight, and height, set activity and goal, then Calculate. A comma and a period in 80.5 both parse. The unit switch changes labels and converts numbers already in the fields into the new units. Do not mix kilograms with inches in one calculation.
The result is an estimate. It does not replace medical advice.
The calculator multiplies Mifflin BMR by activity. For a 30-year-old man at 80 kg, 180 cm, and PAL 1.55 it shows about 2759 kcal and a BMR of about 1780 kcal.
BMR uses sex, age, mass in kilograms, and height in centimeters. The calculator uses Mifflin-St Jeor: 10 × kg + 6.25 × cm − 5 × age, then +5 for a man or −161 for a woman. For a 30-year-old man at 80 kg and 180 cm, BMR is about 1780 kcal.
TDEE is BMR multiplied by PAL from the activity list. At 1780 and PAL 1.55 the result is about 2759 kcal. Protein grams, BMI, a personal trainer, and watch step counts are not part of that multiplier. For the base without a multiplier, open the BMR page.
The daily target is TDEE when you maintain, TDEE minus pace for fat loss, or TDEE plus pace for a surplus. You set 250, 500, or 750 kcal only for fat loss and surplus. Goal weight is optional and does not change TDEE: it is only for the week estimate.
The list is a simplified work-and-training week. Choose a typical week, not a single walk. The kcal column is TDEE at BMR 1780, the 30-year-old man at 80 kg and 180 cm.
| PAL | What it means | kcal at BMR 1780 |
|---|---|---|
| 1.2 | desk work, no exercise | 2136 |
| 1.375 | exercise 1–3 times a week | 2448 |
| 1.55 | exercise 3–5 times a week | 2759 |
| 1.725 | exercise 6–7 times a week | 3071 |
| 1.9 | physical job and daily training | 3382 |
The gap between 1.2 and 1.55 is 623 kcal. A wrong multiplier moves the result more than a few pounds on the scale. 1.9 is not a little extra walking: it is physical work and daily training.
When you maintain, the daily target equals TDEE. At 2759 kcal the week is 19,313 kcal. A 500 kcal deficit gives a daily target of 2259 kcal and a week of 15,813 kcal. A 250 kcal surplus on TDEE 3146 gives a target of 3396 kcal.
The mass estimate uses 7700 kcal per kilogram (about 3500 kcal per lb). 500 × 7 / 7700 is about 0.45 kg, or about 1 lb, per week. A 250 kcal pace is about 0.23 kg (0.5 lb). A 750 kcal pace is about 0.68 kg (1.5 lb).
A week count appears only when you enter a goal weight in the matching direction: lower for fat loss, higher for a surplus. From 65 kg to 60 kg at 500 kcal: 5 × 7700 / (500 × 7) = 11 weeks. Those masses are about 143 lb and 132 lb. The estimate is linear and ignores adaptation.
Take a deficit from TDEE, not from BMR. At TDEE 2759 and a 750 kcal pace the daily target is 2009 kcal. That is still above a BMR of about 1780 kcal.
For a 28-year-old woman at 65 kg and 165 cm with PAL 1.375, TDEE is about 1898 kcal and BMR about 1380 kcal. A 500 kcal deficit gives a target of about 1398 kcal, just above BMR. A 750 kcal deficit would be 1148 kcal, below that base. At 143 lb and 65 in the TDEE is about 1897 kcal.
Staying below BMR for a long time is usually a poor idea. The calculator still shows the number. The base without a multiplier is on the BMR page. The result is not advice to eat below that base.
Mifflin always uses kilograms and centimeters. With U.S. units the calculator converts pounds and inches first, then runs the same formula. 176 lb and 71 in for a 30-year-old man at PAL 1.55 give a TDEE of about 2760 kcal. A 500 kcal deficit gives a target of about 2260 kcal and a week of about 15,820 kcal.
143 lb and 65 in for a 28-year-old woman at PAL 1.375 give a TDEE of about 1897 kcal. A 500 kcal deficit gives a target of about 1397 kcal. That is the same person as 65 kg and 165 cm, after rounding pounds and inches.
The unit switch changes labels and converts numbers already in the fields. Do not mix kilograms with inches in one calculation. A comma and a period in 80.5 both parse.
The result is an estimate of daily kcal from the numbers you enter. It is not a meal plan, not medical advice, and not protein grams. BMI from the same mass and height is a separate page.
The calculator does not use Harris-Benedict and does not read a watch. Another app may show a different number if it uses a different BMR formula or a different PAL. Direction and order of magnitude should match. A few hundred kcal of spread is common.
Weeks to goal weight do not promise fat loss. That path uses 7700 kcal per kilogram and ignores adaptation. Weigh yourself in the morning for 2–4 weeks. If mass falls faster than the pace on this page, intake is below actual expenditure: raise the target or pick a lower PAL. Calculate again after a larger change in mass.
Three sets of numbers. Example units follow the header: kilograms and centimeters, or pounds and inches.
Daily target about 2759 kcal; week about 19,313 kcal
Daily target about 2760 kcal; week about 19,320 kcal
TDEE and the target are the same number here. With U.S. units this is 176 lb and 71 in, about 2760 kcal. The metric pair 80 kg and 180 cm is about 2759 kcal.
Daily target about 1398 kcal; about 11 weeks to 60 kg
Daily target about 1397 kcal; about 11 weeks to 132 lb
Metric TDEE about 1898, BMR about 1380. The 1398 kcal target sits just above BMR. 143 lb and 65 in give about 1897 kcal and a 1397 kcal target.
Daily target about 3396 kcal; about 22 weeks to 100 kg
TDEE about 3146 kcal. 5 kg × 7700 / (250 × 7) is about 22 weeks.
TDEE answers daily energy need. These tools answer other questions: resting base, protein, and mass relative to height.
About 2760 kcal per day. The metric pair 80 kg and 180 cm gives about 2759. BMR is about 1780 kcal before the 1.55 multiplier. At PAL 1.2 the same BMR would be about 2136 kcal.
No. Her BMR is about 1380 kcal. 1897 is already BMR times activity after converting pounds and inches. The metric pair 65 kg and 165 cm gives about 1898 kcal. Eating at BMR would be a deficit versus that TDEE.
Use a typical week: work plus training. 1.2 is a desk job with no exercise. 1.9 is heavy physical work plus daily training, not a walk.
1780 × 1.2 = 2136. 1780 × 1.55 = 2759. The gap is 623 kcal. A wrong multiplier moves the result more than a few pounds on the scale.
No. TDEE is an estimate of maintenance energy, not a meal plan. A weekly average matters more. Weigh yourself in the morning for 2–4 weeks. If mass falls faster than the pace on this page, intake is below actual expenditure: raise the target or pick a lower PAL.
About 2260 kcal per day and 15,820 kcal per week. The metric pair 2759 − 500 is 2259 and 15,813 per week. That pace is about 1 lb per week. It is not a meal plan.
Yes, with mass, muscle, and activity. After a larger change in mass, calculate again with the new numbers.
A different BMR formula or a different PAL. Direction and order of magnitude should match. A few hundred kcal of spread is common.
Staying below BMR for a long time is usually a poor idea. Take a deficit from TDEE. At TDEE 1898 kcal from 65 kg and 165 cm, a 750 kcal deficit would be 1148 kcal, below a BMR of about 1380. At 143 lb and 65 in the TDEE is about 1897 kcal and that deficit is about 1147 kcal. The base without a multiplier is on the BMR page.
From the kilogram difference times 7700, divided by pace times 7. From 65 kg to 60 kg at 500 kcal: 5 × 7700 / (500 × 7) = 11 weeks. The estimate is linear and ignores adaptation. 65 kg and 60 kg are about 143 lb and 132 lb.
On the protein requirement calculator. This calculator reports TDEE and a daily calorie target. BMI from the same mass and height is a separate page.
TDEE on this page is Mifflin-St Jeor BMR multiplied by PAL. That is an estimate, not a diet prescription.
Page updated September 26, 2026.
