TDEE Calculator
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn each day, including activity. This calculator uses the trusted Mifflin-St Jeor BMR formula multiplied by an activity factor.
How it works
TDEE is calculated in two steps. First we find your Basal Metabolic Rate (BMR) — the calories you burn at rest — using the Mifflin-St Jeor equation: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + s, where s = +5 for males and −161 for females.
We then multiply BMR by an activity factor that accounts for daily movement and exercise: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active), or 1.9 (very active). The result is your estimated maintenance calories per day.
Tips
To lose weight, aim for a moderate deficit of about 300–500 kcal below your TDEE; to gain, add a similar surplus.
Recalculate every few weeks as your weight changes, since BMR shifts with body mass. Track real intake and adjust based on actual results.
FAQ
What is the difference between BMR and TDEE?
BMR is the energy you burn at complete rest. TDEE includes BMR plus calories burned through daily activity and exercise, so it is always higher than BMR.
Which activity factor should I choose?
Pick 1.2 if you sit most of the day, 1.375 for light exercise 1–3 days a week, 1.55 for moderate 3–5 days, 1.725 for hard 6–7 days, and 1.9 for very intense training or physical jobs.
How accurate is this estimate?
The Mifflin-St Jeor equation is one of the most accurate general formulas, but individual results vary by ±10% due to genetics, muscle mass and metabolism. Use it as a starting point.