Quick answer: A 30-year-old man of 70 kg and 170 cm has a BMR of 1,618 kcal; with moderate exercise (× 1.55) his TDEE is about 2,507 kcal a day.
How it's calculated
TDEE = BMR × activity factor. BMR comes from the Mifflin–St Jeor equation (10 × kg + 6.25 × cm − 5 × age, + 5 for men or − 161 for women).
The activity factors are 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active) and 1.9 (very active). They cover daily movement, exercise and the energy used to digest food. Some calculators add extra bands, such as 1.465 for exercise 4–5 days a week, so the same person can get a slightly different figure.
Activity factors are broad bands, and people often rate themselves more active than they are. The number cannot see your real step count, muscle mass or how hard you train, so treat it as an estimate: if your weight drifts while you eat this amount, move up or down by 100–200 kcal. To set a target for losing or gaining, use the calorie calculator.
Worked examples
- Man, 30, 70 kg, 170 cm, moderate: 1,617.5 × 1.55 = 2,507 kcal
- Same man, sedentary: 1,617.5 × 1.2 = 1,941 kcal
- Woman, 35, 60 kg, 165 cm, light: 1,295.25 × 1.375 = 1,781 kcal
Activity factors
| Level | Factor |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Light (exercise 1–3 days a week) | 1.375 |
| Moderate (exercise 3–5 days a week) | 1.55 |
| Active (hard exercise 6–7 days a week) | 1.725 |
| Very active (physical job or training twice a day) | 1.9 |
Frequently asked questions
What is TDEE?
Total daily energy expenditure: your resting metabolism plus the energy for movement, exercise and digesting food, over 24 hours.
Which activity level should I pick?
Pick by your average week, not your best one. Desk work with 2–3 gym sessions a week is usually light to moderate.
Is TDEE the same as maintenance calories?
Yes. Eating your TDEE keeps your weight stable on average; eating less leads to weight loss and more to weight gain.
How do I use TDEE to lose or gain weight?
Eat below it to lose and above it to gain. A difference of about 500 kcal a day changes weight by roughly 0.45 kg a week at first.
How often should I recalculate?
After a change of a few kilograms, or when your activity changes, such as a new job or training plan.
Why does my smartwatch show a different number?
A watch estimates from heart rate and movement, while this uses a formula and the activity level you pick. Both are estimates, so judge by how your weight changes over a few weeks.