Calculators

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) based on weight, height, age, sex, and activity level using the Mifflin-St Jeor equation.

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About this tool

The TDEE (Total Daily Energy Expenditure) Calculator estimates how many calories your body burns in a day, combining your Basal Metabolic Rate (BMR) — the calories needed at rest — with an activity multiplier based on your lifestyle. The calculator uses the Mifflin-St Jeor equation (the most validated BMR formula for most adults) and applies standard activity multipliers ranging from sedentary (1.2×) to extra active (1.9×). Choose your sex, metric or imperial units, age, weight, height and activity level, and the result updates as you type: your BMR, your TDEE, and three daily targets — about 500 kcal below TDEE to lose weight, TDEE to maintain, and about 500 kcal above to gain. TDEE is the foundation of any evidence-based nutrition plan. This calculator is for educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making decisions about your health.

Why use it

  • Uses the Mifflin-St Jeor equation — most accurate BMR formula for most adults.

  • Five activity levels from Sedentary (1.2×) to Extra active (1.9×), each described in plain language.

  • Supports both metric (kg/cm) and imperial (lbs/inches) inputs.

  • Instant calculation — no form submission needed.

  • Privacy-first: calculations run entirely in your browser, no body data ever leaves your device.

  • Shows BMR next to TDEE plus lose, maintain and gain targets, so you can see how the numbers fit together.

How to use

  1. Choose Male or Female and Metric (kg/cm) or Imperial (lbs/inches).
  2. Enter your age, weight and height.
  3. Select your activity level, from Sedentary to Extra active.
  4. Read your BMR and TDEE, which update instantly as you type.
  5. Use the Lose weight (−500 kcal), Maintain and Gain weight (+500 kcal) figures as starting targets.
  6. Switch the activity level to see how much your TDEE changes with a different routine.

When it helps

  • Setting a daily calorie target for weight loss, maintenance, or muscle gain.
  • Understanding how activity level changes your calorie needs.
  • Planning a nutrition program based on energy expenditure.
  • Adjusting intake when transitioning between activity levels.
  • Recovering from injury and needing to drop calories temporarily without losing muscle.
  • Returning from holidays to recalibrate maintenance calories after a weight rebound.

Examples

30-year-old male, 80 kg, 180 cm, moderately active

Input

Age 30, Male, 80 kg, 180 cm, Moderately active

Expected result

BMR 1,780 kcal/day; TDEE 2,759 kcal/day; Lose 2,259 / Gain 3,259

28-year-old female, 65 kg, 165 cm, lightly active

Input

Age 28, Female, 65 kg, 165 cm, Lightly active

Expected result

BMR 1,380 kcal/day; TDEE 1,898 kcal/day; Lose 1,398 / Gain 2,398

45-year-old male, 90 kg, 175 cm, sedentary office worker

Input

Age 45, Male, 90 kg, 175 cm, Sedentary

Expected result

BMR 1,774 kcal/day; TDEE 2,129 kcal/day; Lose 1,629 / Gain 2,629

Tips

  • Track your weight every morning under consistent conditions and adjust calorie intake by 100-200 kcal/day if your weight trend stays flat for two weeks.
  • Choose the activity multiplier that matches your weekly average — a single intense workout per week does not turn a sedentary lifestyle into 'moderately active'.
  • Recalculate TDEE every 4-8 kg of weight change because BMR scales linearly with body mass and a stale baseline drifts over time.
  • If you have unusually high muscle mass, the Mifflin-St Jeor result may underestimate true BMR by 5-8% — switch to Katch-McArdle if you know your body fat percentage.
  • Eat 200-300 kcal extra on heavy training days and slightly under TDEE on rest days for a calorie cycling pattern that supports both performance and fat loss.
  • Use TDEE as the centerpoint rather than a hard ceiling — daily intake naturally fluctuates and weekly average is what drives body composition change.

Frequently Asked Questions

What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns in a day including basal metabolism, physical activity, and the thermic effect of food.
What is the Mifflin-St Jeor equation?
Mifflin-St Jeor is a BMR formula published in 1990 that is widely considered the most accurate for most adults. BMR (men) = 10W + 6.25H - 5A + 5; BMR (women) = 10W + 6.25H - 5A - 161.
How do I use TDEE for weight loss?
A calorie deficit of 500 kcal/day below TDEE produces approximately 0.5 kg (1 lb) of weight loss per week, based on the 3500 kcal/lb approximation.
Why is my TDEE different from other calculators?
Different calculators use different BMR equations (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle). Small differences in TDEE estimates are normal and expected.
Does TDEE include exercise?
Yes. TDEE includes exercise via the activity multiplier. If you add exercise on top of a sedentary lifestyle, choose the activity level that reflects your total weekly activity.
How accurate is the Mifflin-St Jeor equation?
Studies show it predicts BMR within ±10% for about 70% of adults. It is less accurate for highly muscular individuals (underestimates) and obese individuals (slight overestimate); for those groups, Katch-McArdle is typically preferred.
How does TDEE compare to what a registered dietitian calculates?
Most dietitians use the same Mifflin-St Jeor equation as a starting point and adjust based on tracked food intake and weight response over 2-4 weeks. The number a calculator gives you is the same number a professional starts with.
Should I eat back exercise calories?
If you chose an activity multiplier that already includes your training (Moderate or Active), no — exercise calories are baked in. If you used Sedentary and track exercise separately, then yes, add intentional exercise calories on top.

Explore the category

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Glossary

BMR (Basal Metabolic Rate)
Calories burned at complete rest to maintain vital functions (heart, lungs, brain, organs); typically 60-75% of total daily expenditure.
RMR (Resting Metabolic Rate)
Similar to BMR but measured under less strict conditions; usually 5-10% higher than BMR and used interchangeably in most calculators.
TEF (Thermic Effect of Food)
Calories burned digesting and processing food; ~10% of total intake (protein highest at 20-30%, carbs 5-10%, fat 0-3%).
NEAT (Non-Exercise Activity Thermogenesis)
Calories burned through everyday movement like walking, fidgeting, and posture maintenance; varies hugely between individuals (200-2000 kcal/day).
TDEE
Total Daily Energy Expenditure — sum of BMR + TEF + NEAT + exercise; the calorie target for weight maintenance.
Mifflin-St Jeor
A 1990 BMR equation: 10W + 6.25H - 5A + s, where s = +5 for men, -161 for women; considered the most accurate for non-athletic populations.
Katch-McArdle
BMR formula based on lean body mass (370 + 21.6 × LBM in kg); more accurate for athletes and lean individuals than Mifflin-St Jeor.
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