Example 1
- Man, 30, 80 kg, 180 cm
- Activity: moderate (×1.55)
TDEE ≈ 2759 kcal/day
BMR ≈ 1780 kcal multiplied by 1.55.
TDEE calculator
Type sex, age, weight, height, and activity. A man 30/80/180 at 1.55 is about 2759 kcal. A woman 28/65/165 at 1.375 is about 1898. A maintain sketch, not a meal plan.
TDEE = Mifflin BMR times PAL. A kitchen-table estimate, not advice. The bare base is on BMR. Protein grams live on protein requirement. Article: TDEE, total daily energy.
Result
Fill in the fields and click Calculate.
How results are calculated
TDEE = BMR × activity factor (PAL). First Mifflin-St Jeor from weight [kg] and height [cm], then × PAL 1.2-1.9. With a US header, weight [lb] and height [in] convert to kg and cm before the calculator multiplies.
A 30-year-old man at 80 kg and 180 cm: BMR ≈ 1780, times 1.55 ≈ 2759 kcal. Desk work with no training (1.2) is about 2136. A woman 28/65/165 at 1.375: BMR ≈ 1380, TDEE ≈ 1898.
PAL 1.2 is sitting. 1.375 is 1-3 workouts, 1.55 is 3-5, 1.725 is 6-7, 1.9 is physical work plus daily training. Use a typical week: job plus workouts, not one walk. A wrong multiplier wrecks the balance more than 3 kg on the scale: 1780 × 1.2 and 1780 × 1.55 differ by 623 kcal.
Pick sex, type age, weight, and height, set activity, then Calculate. The result is TDEE and the base BMR. A comma in 80.5 parses. Eating at BMR when TDEE is 1898 kcal is a deficit, not maintain. For a cut you subtract from TDEE, not from 1380.
A woman 35/80/170 at 1.55: BMR ≈ 1527, TDEE ≈ 2366. A 400 kcal cut from that number is about 1966, still above her BMR. Often 300-500 kcal below TDEE at first, not below BMR. A weekly average matters more than a perfect day.
TDEE changes with weight, muscle, and activity. After a bigger mass change, run the numbers again. Apps can differ by a few hundred kcal because they pick another formula or another PAL. Protein grams live next door, from mass and a goal. BMI from the same weight and height is a separate card.
How to use
- Pick sex, then type age, weight, and height. Card example: man, 30 years, 80 kg, 180 cm.
- Set activity from a typical week. Medium 1.55 is 3-5 workouts, not a walk to the store.
- Click Calculate. 30/80/180 at 1.55 give about 2759 kcal and a BMR near 1780.
- For maintain, aim at TDEE. For a cut, subtract from that number, not from BMR.
- The bare base without a multiplier lives on BMR. Protein grams live on protein requirement.
What TDEE and PAL mean here
This calculator multiplies Mifflin BMR by activity. A man 30/80/180 at PAL 1.55 lands near 2759 kcal, with a BMR near 1780.
- TDEE
- Total Daily Energy Expenditure, a full-day kcal sketch with movement. Here it is BMR times PAL: 1780 × 1.55 is about 2759.
- BMR
- Basal Metabolic Rate, rest calories from Mifflin before the multiplier. The side result is about 1780 for that man and about 1380 for a woman 28/65/165.
- PAL
- Physical Activity Level from the activity list. 1.2 is a desk with no training (about 2136 at BMR 1780); 1.55 is 3-5 workouts a week.
- Mifflin
- The Mifflin-St Jeor line that builds BMR on this page: 10×kg + 6.25×cm − 5×age, then +5 or −161. Only after that do you multiply by PAL.
Usage examples
Example 2
- Woman, 28, 65 kg, 165 cm
- Activity: light (×1.375)
TDEE ≈ 1898 kcal/day
A lower activity multiplier means a smaller add-on above BMR.
Example 3
- Man, 45, 95 kg, 175 cm
- Activity: high (×1.725)
TDEE ≈ 3146 kcal/day
High activity significantly raises needs despite the older age.
Example 4
- Woman, 50, 70 kg, 160 cm
- Activity: sedentary (×1.2)
TDEE ≈ 1547 kcal/day
BMR ≈ 1289 × 1.2. Desk work, not the 1.375 light multiplier.
Example 5
- Man, 22, 70 kg, 185 cm
- Activity: very high (×1.9)
TDEE ≈ 3327 kcal/day
BMR ≈ 1751 × 1.9. 1.9 is heavy work plus training, not a walk.
Example 6
- Woman, 35, 80 kg, 170 cm
- Activity: moderate (×1.55)
TDEE ≈ 2366 kcal/day
BMR ≈ 1527 × 1.55. A 400 kcal cut from this number is about 1966 kcal, not from BMR.
Example 7
- Man, 60, 85 kg, 178 cm
- Activity: light (×1.375)
TDEE ≈ 2293 kcal/day
BMR ≈ 1668 × 1.375. Age cut BMR; light PAL does not match a 1.725 training week.
Related calculators
FAQ
How much TDEE for a man 30, 80 kg, 180 cm at 1.55?
BMR ≈ 1780, times 1.55 ≈ 2759 kcal. Desk work with no training (1.2) would be about 2136. The multiplier moves the result more than 2 kg of weight.
Is 1898 kcal for a woman 28/65/165 at 1.375 the same as BMR?
No. Her BMR is about 1380. 1898 is already BMR × 1.375. Eating at BMR would be a deficit versus that TDEE.
How do I pick the activity level?
Use a typical week: job plus workouts. 1.2 is a desk with no exercise. 1.9 is heavy work plus daily training, not a walk.
How many calories separate PAL 1.2 and 1.55 at BMR 1780?
1780 × 1.2 = 2136, 1780 × 1.55 = 2759. The gap is 623 kcal. A wrong multiplier wrecks the balance more than 3 kg on the scale.
Do I have to eat exactly this number?
TDEE is a maintain sketch. A weekly average matters more than a perfect day. Watch the scale for 2-3 weeks.
How large a deficit makes sense at first?
Often 300-500 kcal below TDEE, not below BMR. A woman 35/80/170 at 1.55: 2366 minus 400 is about 1966.
Does TDEE change over time?
Yes, with weight, muscle, and activity. After a bigger mass change, run the numbers again.
Why does an app show something else?
A different BMR formula or a different PAL. Direction and order of magnitude should match; a few hundred kcal of spread is common.
Should I eat below BMR?
Staying below BMR for long is usually a poor idea. Take the deficit from TDEE. The bare base lives on the BMR page.
Where are the protein grams?
On protein requirement. Here you compute maintain calories. BMI from the same weight and height is a separate card.
Knowledge sources
TDEE = Mifflin BMR times PAL. A kitchen-table estimate, not advice.
- Wikipedia — basal metabolic rate
- Wikipedia — Mifflin–St Jeor equation
- Wikipedia — physical activity level
Page updated in 2026.