TDEE Calculator
Estimates the total calories your body burns each day by combining your Basal Metabolic Rate with your activity level. Use it to set a precise calorie target for weight loss, maintenance, or muscle gain.
About this calculator
TDEE (Total Daily Energy Expenditure) is calculated in two steps. First, your Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation: for males, BMR = 88.362 + (13.397 × weight) + (4.799 × height) − (5.677 × age); for females, BMR = 447.593 + (9.247 × weight) + (3.098 × height) − (4.330 × age), where weight is in kg, height in cm, and age in years. Second, TDEE = BMR × Activity Multiplier. Activity multipliers range from 1.2 (sedentary) to 1.9 (extremely active). The Mifflin-St Jeor equation is widely regarded as the most accurate BMR formula for the general population, outperforming older models like Harris-Benedict in clinical validation studies. Knowing your TDEE lets you create a calorie surplus or deficit with confidence.
How to use
Suppose you are a 30-year-old male weighing 80 kg and standing 175 cm tall, with a moderately active lifestyle (multiplier 1.55). Step 1 — Calculate BMR: 88.362 + (13.397 × 80) + (4.799 × 175) − (5.677 × 30) = 88.362 + 1071.76 + 839.825 − 170.31 = 1829.64 kcal. Step 2 — Multiply by activity level: TDEE = 1829.64 × 1.55 ≈ 2836 kcal/day. This means you need roughly 2836 calories per day to maintain your current weight. To lose 0.5 kg per week, subtract about 550 calories, targeting ~2286 kcal/day.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs to sustain basic life functions — breathing, circulation, and cell production — at complete rest. TDEE goes further by multiplying BMR by an activity factor that accounts for movement, exercise, and daily tasks. In practice, TDEE is the number you actually need to eat to maintain your weight, making it far more useful for diet planning than BMR alone. Most people's TDEE is 20–90% higher than their BMR depending on how active they are.
How accurate is the Mifflin-St Jeor equation used in this TDEE calculator?
The Mifflin-St Jeor equation is considered the gold standard for estimating BMR in healthy adults, with studies showing it predicts measured metabolic rate within 10% for roughly 80% of people. However, it does not account for body composition — two people of the same weight and height but different muscle-to-fat ratios will get the same BMR estimate despite burning different amounts of calories. Athletes or individuals with unusually high or low muscle mass may find the Katch-McArdle formula (which uses lean body mass) more accurate. Always treat the result as a starting estimate and adjust based on real-world weight changes over 2–4 weeks.
How should I adjust my TDEE when my weight changes?
As your body weight changes, your BMR changes too because you are moving a lighter or heavier body and maintaining less or more metabolic tissue. Recalculate your TDEE every 4–6 weeks or after every 3–5 kg of weight change to keep your calorie targets accurate. Prolonged calorie restriction can also lower your BMR through metabolic adaptation — sometimes called 'adaptive thermogenesis' — which is why fat loss often stalls. Periodic diet breaks or refeeds at maintenance calories can help mitigate this effect and refresh your numbers.