People who want a practical calorie baseline for their current activity.
TDEE Calculator
Calculate your TDEE using Mifflin-St Jeor or Harris-Benedict formulas. See calorie needs by activity level.
How we calculate this - methodology, formulas & sourcesYour TDEE
2633 kcal/day
BMR: 1699 kcal/day
Male • moderate • 2,633 kcal/day (NHS 2,500)
BMR
1699
kcal/day
TDEE
2633
kcal/day
Weekly
18,431
kcal/week
| Activity level | Daily | Weekly |
|---|---|---|
| SedentaryLittle or no exercise | 2039 | 14,270 |
| Light1–3 days/week | 2336 | 16,350 |
| Moderate3–5 days/week | 2633 | 18,431 |
| Very active6–7 days/week | 2930 | 20,512 |
| Extra activePhysical job + daily training | 3228 | 22,593 |
Calorie targets for goals
Lose 0.5kg/wk
2133
kcal/day
Maintain
2633
kcal/day
Gain 0.5kg/wk
3133
kcal/day
Mifflin-St Jeor: The most accurate BMR formula for most adults, validated in a 2005 meta-analysis of 47 studies (Frankenfield et al., Journal of the American Dietetic Association).
Set a calorie target for weight loss →
Use your TDEE to plan a calorie deficit or surplus with macro targets
Break down your calories into macros →
Split your TDEE into protein, carbs, and fat based on your goals