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TDEE Calculator

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

By UtilityKit Team · Reviewed for accuracy by UtilityKit Editors

About TDEE Calculator

The TDEE (Total Daily Energy Expenditure) Calculator estimates how many calories your body burns in a total 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 Harris-Benedict activity multipliers ranging from sedentary (1.2×) to extra active (1.9×). TDEE is the foundation of any evidence-based nutrition plan: to maintain weight, eat at TDEE; to lose weight, eat below it; to gain muscle, eat above it. Results are shown in calories per day (kcal/day) across all activity levels for easy comparison. 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 TDEE Calculator

  • Uses the Mifflin-St Jeor equation — most accurate BMR formula for most adults.
  • Shows TDEE across all five activity levels simultaneously.
  • Supports both metric (kg/cm) and imperial (lb/ft-in) inputs.
  • Instant calculation — no form submission needed.
  • Privacy-first: calculations run entirely in your browser, no body data ever leaves your device.
  • Provides a transparent breakdown so you can see exactly how BMR and activity multipliers combine to produce TDEE.

How to use TDEE Calculator

  1. Enter your age, sex, height, and weight.
  2. Select your activity level (Sedentary, Light, Moderate, Active, or Very Active).
  3. Your BMR and TDEE are calculated instantly.
  4. Review the TDEE across all activity levels to understand the range.
  5. Compare BMR and TDEE — the gap shows how much of your daily burn comes from activity versus baseline metabolism.
  6. Use the suggested cutting (-500 kcal/day) or bulking (+300 kcal/day) targets as a starting point if you have a body composition goal.

When to use TDEE Calculator

  • 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, Moderate activity

Output: BMR ≈ 1780 kcal/day; TDEE ≈ 2759 kcal/day

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

Input: Age 28, Female, 65 kg, 165 cm, Light activity

Output: BMR ≈ 1419 kcal/day; TDEE ≈ 1951 kcal/day

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

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

Output: BMR ≈ 1798 kcal/day; TDEE ≈ 2158 kcal/day

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.

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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.