TDEE Calculator – Enter Your Details
Provide accurate information for the most precise TDEE calculation
Your TDEE Results
Basal Metabolic Rate (BMR)
Weight Management Goals
Weight Loss: – cal/day
500 calorie deficit
Weight Gain: – cal/day
500 calorie surplus
How TDEE Calculator Works – Mifflin-St Jeor Formula
Our TDEE calculator uses the scientifically-validated Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR), then multiplies it by your activity factor to calculate your Total Daily Energy Expenditure.
The Mifflin-St Jeor Formula
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Activity Multipliers
- Sedentary: 1.2 (Little or no exercise)
- Lightly Active: 1.375 (Exercise 1-3 days per week)
- Moderately Active: 1.55 (Exercise 3-5 days per week)
- Very Active: 1.725 (Exercise 6-7 days per week)
- Extremely Active: 1.9 (Physical job or training twice daily)
What is TDEE?
TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day. This includes:
- BMR (Basal Metabolic Rate): Calories burned at rest for basic functions
- NEAT (Non-Exercise Activity Thermogenesis): Calories burned through daily activities
- EAT (Exercise Activity Thermogenesis): Calories burned during structured exercise
- TEF (Thermic Effect of Food): Calories burned digesting food
Using Your TDEE for Goals
Once you know your TDEE, you can use it to reach your fitness goals:
- Weight Loss: Consume 300-500 calories below your TDEE
- Maintenance: Consume calories equal to your TDEE
- Weight Gain: Consume 300-500 calories above your TDEE
TDEE Calculator – Related Tools & Resources
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TDEE Calculator FAQ – Common Questions Answered
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus all calories burned through daily activities and exercise. Your TDEE is always higher than your BMR.
Yes, the Mifflin-St Jeor equation is one of the most accurate and scientifically validated formulas for calculating BMR. Studies show it’s more accurate than older formulas like Harris-Benedict, with an accuracy rate of approximately 90%.
To lose weight, consume 300-500 calories below your TDEE. A 500-calorie deficit typically results in losing about 0.5 kg (1 lb) per week. Combine this with adequate protein intake (0.7-1g per pound of body weight) and strength training to preserve muscle mass.
Yes, your TDEE can change due to several factors: weight changes, aging, changes in muscle mass, metabolic adaptation, and changes in activity level. It’s recommended to recalculate your TDEE every 4-6 weeks if you’re actively trying to change your body composition.
This calculator works well for most people, including active individuals. However, elite athletes with very low body fat or those doing extensive training may need to adjust results slightly upward. For highly individualized calculations, consider consulting a sports nutritionist.
The Mifflin-St Jeor formula typically has an accuracy of ±10-20%, which is excellent for an estimation formula. Individual variation can occur based on factors like genetics, metabolism, muscle mass, and body composition. Use the result as a starting point and adjust based on real-world results.
