Based on your stats (30-year-old male, 80 kg, 180 cm, moderately active (3-5 days/week)), your estimated TDEE is about 2,759 calories per day using the Mifflin-St Jeor formula. For fat loss, a 500-calorie deficit puts you at 2,259 kcal/day — enough to lose roughly 1 lb per week. For lean muscle gain, eat around 3,059 kcal/day.
Nutrition
TDEE Calculator
Estimate your total daily energy expenditure using the Mifflin-St Jeor equation and activity multipliers.
Estimated Energy Needs
BMR
1,780 kcal
TDEE
2,759 kcal
Range across formulas
2,759 – 2,873 kcal
Energy Needs Snapshot
BMR is the floor, TDEE adds activity-driven calorie lift.
BMR
1,780 kcal/day
TDEE
2,759 kcal/day
Activity lift
979 kcal/day
Activity factor: 1.550
Primary formula: Mifflin-St Jeor. PubMed source
About your result
→Add body fat % for better accuracy
Without body fat data, we run 3 formulas based on weight and height. Adding your body fat percentage enables Katch-McArdle, which uses lean body mass and is often more accurate for people who carry more or less muscle than average.
Validate your TDEE with real data
Garmin Venu
Tracks daily calorie burn, steps, and heart rate zones
Whoop 4.0
Recovery and strain tracking for serious athletes
We may earn a small commission at no extra cost to you. These are products we'd genuinely recommend.
Current inputs: 80 kg / 180 cm (176.4 lb / 70.9 in)
How to use it
- Enter your CURRENT body weight, height, age, and biological sex. The calculator runs 3-4 formulas (Mifflin-St Jeor, Harris-Benedict, WHO/FAO, and Katch-McArdle if you add body fat %) to give you a range, not just one number.
- Select your activity level honestly — most people overestimate by one tier. When in doubt, go one tier lower. Open 'Show advanced inputs' to add body fat % and training days for more accuracy.
- Check the Formula Comparison tab to see how much formulas agree. A wide range (>400 kcal) means your profile is harder to estimate — adding body fat % helps narrow it.
- Use the Goal Targets tab for ready-made cut/maintain/bulk calorie targets with direct links to the Macro Calculator pre-filled with your numbers.
- If you specified training days, check the Weekly View tab — it shows different calorie targets for training vs rest days. Re-run every 4-6 weeks or after any 2+ kg weight change.
AI Integrations
Contract, discovery endpoints, and developer notes for agent use.
Always available for agents
AI Integrations
Contract, discovery endpoints, and developer notes for agent use.
Tool contract JSON
https://aifithub.io/contracts/tdee-calculator.jsonStable input and output contract for this exact tool.
Human review
People can use the browser page to sense-check outputs and charts, but agents should still execute against the contract and discovery endpoints.
- /agent-tools.json - machine-readable tool index.
- /llms.txt - human-readable model discovery guide.
- /.well-known/webmcp.json - WebMCP capabilities manifest.
- /.well-known/ai-plugin.json - plugin-style discovery manifest.
{
"tool": "tdee",
"gender": "male",
"age": 30,
"weight_kg": 80,
"height_cm": 178,
"activity_level": "moderate"
} Expand developer notes
Agent playbook
- Resolve TDEE Calculator from /agent-tools.json and open its contract before execution.
- Validate inputs against the contract schema instead of scraping labels from the page UI.
- Open the browser page only when a person wants to review charts, assumptions, or related tools.
Agent FAQ
Should ChatGPT, Claude, or another agent click through the UI?
No. Start with /agent-tools.json, then follow the tool's contract URL. The page UI is for human review, not parameter discovery.
When do tools show Quick and Advanced?
Every tool opens in Quick Start first. Advanced Controls keeps the same scenario, reveals more assumptions or diagnostics, and every tool keeps AI integrations inline below the instructions.
When should an agent still open the browser page?
Open it when a human wants to sense-check the output, review the chart, or keep exploring related tools after the calculation finishes.
Questions people usually ask
How accurate is the Mifflin-St Jeor equation?
Within 10-15% for most people. The formula assumes average body composition — it overestimates for high-body-fat individuals and underestimates for very lean or muscular people. Track your actual intake vs weight for 2-3 weeks to calibrate.
Why does my TDEE seem too high?
Most people overestimate their activity level. Try one tier lower (e.g., Moderately Active → Lightly Active) and track food intake for 2 weeks. If you are gaining weight at the calculated TDEE, your true maintenance is lower.
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE multiplies BMR by an activity factor (1.2 for sedentary up to 1.9 for twice-daily training) to estimate total daily burn including movement.
How do I use TDEE to lose weight?
Create a 300-500 calorie daily deficit from your TDEE. This yields roughly 0.5-1 lb per week of loss. Deficits larger than 25% of TDEE accelerate muscle loss and metabolic adaptation — slower is more sustainable.
Should I eat at TDEE on rest days and more on training days?
Either approach works. Eating at TDEE daily (with the correct activity multiplier) is simpler. Carb cycling (more on training days, less on rest days) can improve performance but adds complexity without proven fat-loss advantage for most people.
How often should I recalculate my TDEE?
Recalculate every 4-6 weeks or after any 5 lb change in body weight. TDEE drops as you lose weight — a 10 lb loss typically reduces TDEE by 50-100 calories. This is why calorie targets must decrease during a cut.
Related Resources
Learn the decision before you act
Every link here is tied directly to TDEE Calculator. Use the explanation, formula, examples, and benchmarks to pressure-test the calculator output from first principles.
How To Use
5 STEPSHow to Use BMR Calculator
reveal your body's baseline calorie needs with our BMR calculator. Learn to accurately input data, interpret results, and strategize weight loss, gain, or maintenance goals.
ReadHow To Use
5 STEPSHow to Use Creatine Intake Calculator
Optimize your creatine supplementation with our intake calculator. Learn to determine personalized loading and maintenance dosages based on your body weight and fitness goals for enhanced performance and muscle growth.
ReadHow To Use
5 STEPSHow to Use Food-to-Exercise Converter
Convert food calories into equivalent exercise minutes. Understand the physical effort needed to burn off your meals and snacks, empowering smarter dietary choices and fitness motivation.
ReadHow To Use
5 STEPSHow to Use Intermittent Fasting Window Planner
Plan your ideal intermittent fasting schedule with our easy-to-use calculator. Find your perfect eating and fasting windows based on your lifestyle and goals. Optimize your IF journey.
ReadHow To Use
5 STEPSHow to Use Macro Calculator
reveal your fitness potential by mastering our Macro Calculator. Customize your protein, carb, and fat intake for weight loss, muscle gain, or maintenance. Optimize your diet today!
ReadHow To Use
4 STEPSHow to Use Meal Macro Split Planner
Optimize your daily nutrition! Learn how to use the AI Fit Hub's Meal Macro Split Planner to perfectly distribute your protein, carbs, and fats across your meals for any fitness goal.
ReadContinue With Related Tools
Macro Calculator
Convert your calorie target into daily protein, carbs, and fat grams based on your goal and split preference.
Protein Intake Calculator
Get a daily protein target range based on bodyweight, training level, and current goal.
Intermittent Fasting Window Planner
Plan protocol-specific eating and fasting windows with timeline guidance for 16:8, 18:6, 20:4, 14:10, 5:2, and OMAD.
Calorie Deficit Calculator
Estimate required calorie deficit and timeline pacing for a bodyweight change target.