TDEE Chart by Age, Gender & Activity Level
Use the charts below to estimate your Total Daily Energy Expenditure based on your age, gender, and activity level. These values are calculated using the Mifflin-St Jeor equation for average-height individuals.
TDEE Chart for Women (Calories/Day)
Based on Mifflin-St Jeor equation for a woman at average height (5'4" / 163 cm) and weight proportional to age.
| Age | Sedentary (×1.2) | Lightly Active (×1.375) | Moderate (×1.55) | Very Active (×1.725) | Extra Active (×1.9) |
|---|---|---|---|---|---|
| 18–20 | 1,750 | 2,000 | 2,250 | 2,500 | 2,750 |
| 21–25 | 1,750 | 2,000 | 2,250 | 2,500 | 2,750 |
| 26–30 | 1,700 | 1,950 | 2,200 | 2,450 | 2,700 |
| 31–35 | 1,700 | 1,950 | 2,150 | 2,400 | 2,650 |
| 36–40 | 1,650 | 1,900 | 2,100 | 2,350 | 2,600 |
| 41–45 | 1,650 | 1,850 | 2,100 | 2,300 | 2,550 |
| 46–50 | 1,600 | 1,800 | 2,050 | 2,250 | 2,500 |
| 51–55 | 1,550 | 1,800 | 2,000 | 2,200 | 2,450 |
| 56–60 | 1,550 | 1,750 | 1,950 | 2,150 | 2,400 |
| 61–65 | 1,500 | 1,700 | 1,900 | 2,100 | 2,350 |
| 66–70 | 1,450 | 1,650 | 1,850 | 2,050 | 2,250 |
| 71–75 | 1,400 | 1,600 | 1,800 | 2,000 | 2,200 |
| 75+ | 1,350 | 1,550 | 1,750 | 1,950 | 2,150 |
Rounded to nearest 50 calories. Based on 5'4", 140 lbs baseline, adjusted for age-related metabolic decline.
TDEE Chart for Men (Calories/Day)
Based on Mifflin-St Jeor equation for a man at average height (5'9" / 175 cm) and weight proportional to age.
| Age | Sedentary (×1.2) | Lightly Active (×1.375) | Moderate (×1.55) | Very Active (×1.725) | Extra Active (×1.9) |
|---|---|---|---|---|---|
| 18–20 | 2,350 | 2,700 | 3,000 | 3,350 | 3,700 |
| 21–25 | 2,350 | 2,650 | 3,000 | 3,350 | 3,650 |
| 26–30 | 2,300 | 2,600 | 2,950 | 3,250 | 3,600 |
| 31–35 | 2,250 | 2,550 | 2,900 | 3,200 | 3,500 |
| 36–40 | 2,200 | 2,500 | 2,800 | 3,100 | 3,450 |
| 41–45 | 2,150 | 2,450 | 2,750 | 3,050 | 3,350 |
| 46–50 | 2,100 | 2,400 | 2,700 | 3,000 | 3,300 |
| 51–55 | 2,050 | 2,350 | 2,650 | 2,950 | 3,200 |
| 56–60 | 2,000 | 2,300 | 2,550 | 2,850 | 3,150 |
| 61–65 | 1,950 | 2,200 | 2,500 | 2,800 | 3,050 |
| 66–70 | 1,900 | 2,150 | 2,400 | 2,700 | 2,950 |
| 71–75 | 1,850 | 2,100 | 2,350 | 2,600 | 2,850 |
| 75+ | 1,800 | 2,050 | 2,300 | 2,550 | 2,800 |
Rounded to nearest 50 calories. Based on 5'9", 180 lbs baseline, adjusted for age-related metabolic decline.
Activity Level Definitions
| Level | Multiplier | Description | Examples |
|---|---|---|---|
| Sedentary | ×1.2 | Little to no exercise, desk job | Office worker, minimal walking |
| Lightly Active | ×1.375 | Light exercise 1–3 days/week | Casual walking, yoga, light gym sessions |
| Moderately Active | ×1.55 | Moderate exercise 3–5 days/week | Jogging, cycling, recreational sports |
| Very Active | ×1.725 | Hard exercise 6–7 days/week | Daily gym sessions, competitive training |
| Extra Active | ×1.9 | Very hard exercise + physical job | Professional athletes, construction + gym |
Most people overestimate their activity level. If unsure, choose one level lower than you think.
Get Your Personalized TDEE
Charts use average heights and weights. For a precise calculation using your exact measurements, use our TDEE calculator.
Open TDEE Calculator →Frequently Asked Questions
The average adult burns 1,600–3,200 calories per day. Women typically burn 1,600–2,400 and men 2,000–3,200, depending on age, size, and activity level. Use the charts above to find your estimate, or use a TDEE calculator for a personalized number.
Yes. TDEE decreases approximately 50–100 calories per decade after age 30, primarily due to loss of muscle mass (sarcopenia). A 60-year-old burns roughly 200–300 fewer calories per day than a 25-year-old of the same size and activity level. Regular resistance training can slow this decline by preserving muscle.
TDEE charts provide estimates within 200–300 calories of actual expenditure for most people. They use population-average body compositions and may over- or underestimate by more for individuals with unusually high or low muscle mass. For the most accurate estimate, use a calculator with your exact height, weight, age, and activity level.
TDEE includes: Basal Metabolic Rate (60–75% of total), the thermic effect of food (10%), non-exercise activity thermogenesis/NEAT (15–30%), and exercise activity (variable). Your BMR is the calories burned at complete rest; everything else adds to it based on your daily movement and eating patterns.
Sources & References
- Mifflin MD, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition, 1990.
- U.S. Department of Agriculture. "Dietary Guidelines for Americans, 2020–2025." Estimated Calorie Needs per Day by Age, Sex, and Physical Activity Level.
- Westerterp KR. "Physical activity and physical activity induced energy expenditure in humans." Clinical Nutrition, 2013.
- Fielding RA, et al. "Sarcopenia: An Undiagnosed Condition in Older Adults." Journal of the American Medical Directors Association, 2011.
This content is for informational purposes only and does not constitute medical advice. Consult a healthcare provider for personalized recommendations.