How to use
- Tap Male or Female, enter age, height (cm), and weight (kg).
- Pick the activity level button that matches a typical week—not your best week.
- Set a daily adjustment with shortcuts (−500, −250, 0, +250, +500) or type your own kcal/day delta.
- Read target with adjustment on the right, plus maintenance (TDEE) and BMR for context.
Formula
Mifflin–St Jeor BMR × activity factor = TDEE; TDEE + daily adjustment = target kcal/day. Resting BMR alone is on the BMR calculator with a full activity preview table.
Activity factors used here
Sedentary ×1.2, light ×1.375, moderate ×1.55, very active ×1.725, extra active ×1.9. These multipliers sit on top of Mifflin–St Jeor BMR—the same stack most fitness apps use for “maintenance calories.”
Worked example
Male, 30 years, 170 cm, 70 kg → BMR often near 1600–1700 kcal/day. At moderate activity, TDEE is often near 2500 kcal/day. Tap −500 in daily adjustment → target near 2000 kcal/day for a common planning deficit (not a medical rule).
When to revisit the numbers
Re-run after large weight changes (±5 kg), a new job activity level, or if scale trend flatlines for many weeks while you honestly hit the target—sometimes the activity label, not the formula, needs updating.
How do I calculate maintenance calories (TDEE)?
Enter sex, age, height (cm), and weight (kg), then tap the activity button that matches a typical week. We compute BMR with Mifflin–St Jeor and multiply by the activity factor (1.2 sedentary through 1.9 extra active). That product is maintenance (TDEE) on the results panel—live as you edit. Compare resting-only numbers on the BMR calculator.
What is the difference between BMR, TDEE, and target with adjustment?
BMR is rest-only burn. TDEE is BMR × activity—roughly what maintains current weight. Target with adjustment is TDEE plus your daily delta (e.g. −500 kcal/day for a planning deficit). The large number on the right is that target; TDEE and BMR sit below for context.
Which activity level should I choose?
Pick the row that describes an average week, not your peak training block. Sedentary = desk job, little exercise. Light = 1–3 active days. Moderate = 3–5 workouts. Very active = 6–7 days. Extra active = physical job or training twice daily. Overstating activity inflates TDEE and can stall fat-loss plans.
Is a 500 calorie deficit safe for weight loss?
Many planners use −500 kcal/day as arithmetic (~3500 kcal/week ≈ 1 lb fat in textbook math). Real people differ—muscle, hormones, sleep, and diet quality matter. This page adds your adjustment to TDEE; it does not prescribe medical or minimum intake. Ask a clinician if unsure.
Should I add gym calories on top of TDEE?
Usually no. The activity buttons already embed typical exercise for that lifestyle. Logging every workout and also picking “very active” often double-counts and pushes maintenance too high.
Does this calculator show protein, carbs, and fat?
No—only total kcal/day. Split macros with a dietitian, app, or label reading once you have a calorie target.
Pregnancy, breastfeeding, or medical conditions?
Generic TDEE formulas are not individualized care. Use professional guidance instead of self-adjusting from a web calculator.
Example: woman 28, 165 cm, 60 kg, light activity—maintenance?
BMR often near 1300–1400 kcal/day; light activity (×1.375) often lands near 1800–1950 kcal/day TDEE. Enter your stats and tap Light to see your row; then use −250 or −500 if you want a planning deficit.
What do the −500 / −250 / 0 / +250 / +500 buttons do?
They fill the daily adjustment field in kcal/day. You can still type any integer (e.g. −400). Target with adjustment = TDEE + that number.
BMR calculator vs this page?
The BMR calculator shows rest burn plus a preview table for every activity level. This page picks one activity level and adds your daily surplus/deficit on top—use both when you want rest context vs a single maintenance + goal.
Why is my target higher than my friend’s at the same weight?
Sex, age, height, activity label, and adjustment all shift the result. Two people at 70 kg can differ in BMR if height/age/sex differ, and TDEE diverges further if activity buttons differ.