TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation adjusted for your activity level. Use it to set precise calorie targets for fat loss, muscle gain, or maintenance.
About this calculator
TDEE is the total number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with an activity multiplier. This calculator uses the Mifflin-St Jeor equation — considered the most accurate for general populations — to estimate BMR. For men: BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) − (5.677 × age). For women: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) − (4.330 × age). TDEE is then: TDEE = BMR × activityMultiplier, where multipliers range from 1.2 (sedentary) to 1.9 (very active). Eating at TDEE maintains weight; a deficit of ~500 kcal/day produces roughly 0.5 kg of fat loss per week, while a surplus of ~250–500 kcal/day supports muscle gain with minimal fat accumulation.
How to use
Example: 30-year-old male, 80 kg, 178 cm tall, moderately active (multiplier 1.55). Step 1 – BMR: 88.362 + (13.397 × 80) + (4.799 × 178) − (5.677 × 30) = 88.362 + 1071.76 + 854.222 − 170.31 = 1844 kcal. Step 2 – TDEE: 1844 × 1.55 = 2858 kcal/day. For fat loss, subtract ~500 kcal → target 2358 kcal/day. For a lean bulk, add ~300 kcal → target 3158 kcal/day. These figures give a concrete starting point to track and adjust based on real-world weight changes over 2–3 weeks.
Frequently asked questions
What is the difference between BMR and TDEE and which one should I use for dieting?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to sustain vital functions like breathing, circulation, and cell repair. TDEE (Total Daily Energy Expenditure) builds on BMR by adding calories burned through physical activity, digestion (thermic effect of food), and non-exercise movement like fidgeting and walking. For dieting and nutrition planning, you should always use TDEE — eating at your BMR would put most people in a severe deficit that is unsustainable and harmful. TDEE gives you the realistic maintenance baseline from which to create a moderate deficit or surplus.
How accurate is the Mifflin-St Jeor equation for calculating calorie needs?
The Mifflin-St Jeor equation is generally regarded as the most accurate prediction equation for BMR in the general population, with studies showing it comes within 10% of measured metabolic rate for most people. However, it is still an estimate — body composition (muscle-to-fat ratio) significantly affects actual metabolic rate, and the formula does not account for this directly. Individuals with unusually high or low muscle mass may find their real TDEE diverges from the prediction. The best approach is to use the calculator's output as a starting point, then adjust your intake by 100–200 kcal based on actual weight trends over 2–3 weeks.
How do I choose the right activity multiplier for my TDEE calculation?
Activity multipliers translate your lifestyle into a calorie adjustment: sedentary (desk job, little exercise) uses 1.2, lightly active (1–3 days/week exercise) uses 1.375, moderately active (3–5 days/week) uses 1.55, very active (hard exercise 6–7 days/week) uses 1.725, and extremely active (physical job plus daily training) uses 1.9. Most people overestimate their activity level, which leads to overeating. A practical tip is to start with a lower multiplier, track your weight for two weeks, and increase calories only if you are losing weight faster than intended. Exercise calories from apps like Fitbit or Garmin are already partially captured in the multiplier, so avoid double-counting them.