A TDEE chart provides quick reference values so you can compare your estimated daily calorie needs against population averages — without doing the full calculation. Below you will find comprehensive TDEE charts organized by sex, age, weight, height, and activity level, all calculated using the Mifflin-St Jeor formula.
How to Use This TDEE Chart
Find the row closest to your characteristics. Your actual TDEE may differ slightly depending on your exact measurements and body composition. Use these values as a starting reference, then use our precise TDEE Calculator for a personalized result.
TDEE Chart for Men by Age and Activity Level
Based on average male height (175 cm) and weight (80 kg). Values in kcal/day.
| Age | Sedentary ×1.2 | Lightly Active ×1.375 | Moderately Active ×1.55 | Very Active ×1.725 | Extra Active ×1.9 |
|---|---|---|---|---|---|
| 20 | 2,136 | 2,447 | 2,756 | 3,066 | 3,376 |
| 25 | 2,111 | 2,419 | 2,726 | 3,033 | 3,341 |
| 30 | 2,086 | 2,390 | 2,694 | 2,998 | 3,302 |
| 35 | 2,061 | 2,361 | 2,661 | 2,961 | 3,261 |
| 40 | 2,036 | 2,332 | 2,629 | 2,924 | 3,220 |
| 45 | 2,011 | 2,303 | 2,596 | 2,888 | 3,181 |
| 50 | 1,986 | 2,274 | 2,563 | 2,851 | 3,140 |
| 55 | 1,961 | 2,245 | 2,530 | 2,815 | 3,100 |
| 60 | 1,936 | 2,217 | 2,498 | 2,779 | 3,059 |
TDEE Chart for Women by Age and Activity Level
Based on average female height (163 cm) and weight (65 kg). Values in kcal/day.
| Age | Sedentary ×1.2 | Lightly Active ×1.375 | Moderately Active ×1.55 | Very Active ×1.725 | Extra Active ×1.9 |
|---|---|---|---|---|---|
| 20 | 1,700 | 1,948 | 2,195 | 2,442 | 2,688 |
| 25 | 1,675 | 1,919 | 2,163 | 2,406 | 2,649 |
| 30 | 1,650 | 1,890 | 2,131 | 2,371 | 2,611 |
| 35 | 1,625 | 1,861 | 2,098 | 2,334 | 2,570 |
| 40 | 1,600 | 1,833 | 2,066 | 2,298 | 2,531 |
| 45 | 1,575 | 1,804 | 2,033 | 2,262 | 2,491 |
| 50 | 1,550 | 1,775 | 2,000 | 2,225 | 2,450 |
| 55 | 1,525 | 1,746 | 1,968 | 2,189 | 2,411 |
| 60 | 1,500 | 1,718 | 1,935 | 2,153 | 2,370 |
TDEE Chart by Body Weight (Moderately Active, Age 30)
Illustrates how body weight affects TDEE at a fixed activity level and age.
| Body Weight | Male TDEE (Moderate) | Female TDEE (Moderate) |
|---|---|---|
| 50 kg (110 lb) | 2,248 kcal | 1,842 kcal |
| 60 kg (132 lb) | 2,403 kcal | 1,997 kcal |
| 70 kg (154 lb) | 2,558 kcal | 2,152 kcal |
| 80 kg (176 lb) | 2,713 kcal | 2,307 kcal |
| 90 kg (198 lb) | 2,868 kcal | 2,462 kcal |
| 100 kg (220 lb) | 3,023 kcal | 2,617 kcal |
| 110 kg (242 lb) | 3,178 kcal | 2,772 kcal |
| 120 kg (265 lb) | 3,332 kcal | 2,927 kcal |
Activity Level Multiplier Reference Table
Use this table to understand which activity multiplier applies to your lifestyle:
| Activity Level | Multiplier | Daily Exercise | Typical Step Count |
|---|---|---|---|
| Sedentary | 1.2 | None / very light | <5,000 steps |
| Lightly Active | 1.375 | 1–3 days/week | 5,000–7,500 steps |
| Moderately Active | 1.55 | 3–5 days/week | 7,500–12,500 steps |
| Very Active | 1.725 | 6–7 days/week (hard) | 12,500–16,500 steps |
| Extra Active | 1.9 | Hard daily training + physical job | >16,500 steps |
TDEE Chart for Goal-Based Calorie Targets
Once you know your TDEE, use these adjustments for common goals:
| Goal | Calorie Adjustment | Expected Rate |
|---|---|---|
| Aggressive fat loss | TDEE − 700 kcal | ~0.6 kg/week (use short-term) |
| Moderate fat loss | TDEE − 500 kcal | ~0.45 kg/week |
| Gentle fat loss | TDEE − 300 kcal | ~0.25 kg/week |
| Maintenance | TDEE | Stable weight |
| Lean muscle gain | TDEE + 200 kcal | ~0.15–0.25 kg/week |
| Moderate bulk | TDEE + 400 kcal | ~0.3–0.5 kg/week |
| Aggressive bulk | TDEE + 700 kcal | ~0.5–0.8 kg/week |
TDEE for Athletes: Higher End of the Chart
Elite athletes and highly active individuals have TDEEs significantly above standard charts. Some examples from real-world research:
- Endurance cyclists (Tour de France): 6,000–8,000 kcal/day during competition
- Elite marathon runners: 3,500–5,000 kcal/day during heavy training
- NFL offensive linemen: 4,000–6,000 kcal/day during season
- Competitive swimmers: 4,000–6,000 kcal/day during heavy training
These values far exceed what standard calculators produce because training volume is extreme — often 4–8 hours of vigorous activity per day.
Frequently Asked Questions
Why does my TDEE keep changing?
TDEE changes with body weight, activity level, age, and metabolic adaptation. As you lose weight, your TDEE decreases because there is less body mass to maintain. Recalculate every 4–6 weeks during active diet phases, and any time your activity level changes significantly.
How accurate are TDEE charts compared to calculators?
TDEE charts use average measurements for their reference population. They are useful for quick reference but less accurate than a calculator using your exact measurements. A personalized calculation using your specific height, weight, age, and activity level will always outperform a chart lookup.
Is the TDEE on the chart per day or per week?
All values in this TDEE chart represent calories per day. To get your weekly maintenance calorie budget, multiply by 7. Weekly budgets are useful for planning higher and lower calorie days around your training schedule.
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