Worked calorie estimates
See how TDEE changes across eight everyday adult profiles. Each worked example starts with a clear maintenance-calorie answer, explains the BMR and activity assumptions behind it, and shows how to use the result for a cut, maintenance phase, or bulk.
Moderately active
A moderately active 25-year-old man at 175 cm and 75 kg has an estimated TDEE of 2,672 kcal/day. See his BMR, activity range, calorie goals, and macros.
Estimated maintenance: 2,672 kcal/day
View the full exampleLightly active
A lightly active 25-year-old woman at 165 cm and 60 kg has an estimated TDEE of 1,850 kcal/day. Review her BMR, activity range, goals, macros, and assumptions.
Estimated maintenance: 1,850 kcal/day
View the full exampleModerately active
A moderately active 30-year-old man at 180 cm, 80 kg, and 18% body fat has an estimated TDEE of 2,770 kcal/day. Review the formula, goals, and macros.
Estimated maintenance: 2,770 kcal/day
View the full exampleModerately active
A moderately active 30-year-old woman at 165 cm, 65 kg, and 28% body fat has an estimated TDEE of 2,140 kcal/day. See the formula, goals, and macros.
Estimated maintenance: 2,140 kcal/day
View the full exampleSedentary
A sedentary 40-year-old man at 180 cm and 90 kg has an estimated TDEE of 2,196 kcal/day. Explore the BMR calculation, activity range, goals, and macros.
Estimated maintenance: 2,196 kcal/day
View the full exampleSedentary
A sedentary 40-year-old woman at 165 cm and 70 kg has an estimated TDEE of 1,644 kcal/day. Explore her activity estimates, calorie goals, macros, and caveats.
Estimated maintenance: 1,644 kcal/day
View the full exampleLightly active
A lightly active 50-year-old man at 175 cm and 85 kg has an estimated TDEE of 2,336 kcal/day. Review his maintenance calculation, goals, macros, and caveats.
Estimated maintenance: 2,336 kcal/day
View the full exampleLightly active
A lightly active 50-year-old woman at 160 cm and 65 kg has an estimated TDEE of 1,704 kcal/day. Review the calculation, activity range, goals, and macros.
Estimated maintenance: 1,704 kcal/day
View the full exampleThe closest example can help you understand the result, but it is not a substitute for using your own measurements. Calculate your personal starting point, follow it consistently for two to three weeks, and compare it with your average weight trend. If the trend does not match your goal, make a small adjustment instead of assuming the first estimate is exact.
Calculate your TDEE