TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the number of calories you burn per day. Based on the Mifflin-St Jeor equation. Find your calories for weight loss, maintenance, or muscle gain. 100% private.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR), the thermic effect of food, and calories burned through physical activity. Your TDEE is the starting point for any diet plan: eat below it to lose weight, at it to maintain, or above it to gain.
Mifflin-St Jeor Equation
Male BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Female BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
TDEE = BMR × Activity Multiplier
How the TDEE Calculator Works
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate formula for estimating BMR in most adults. It then multiplies your BMR by an activity factor based on how often and intensely you exercise to estimate your total daily calorie burn.
TDEE and Weight Loss
To lose weight, you need to eat fewer calories than your TDEE — this is called a caloric deficit. A deficit of 500 calories per day results in approximately 0.5 kg (1 lb) of fat loss per week. A 250-calorie deficit produces slower but more sustainable weight loss. Never go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.
Activity Level Guide
Sedentary: Desk job, no exercise. Lightly active: 1-3 light workouts per week. Moderately active: 3-5 moderate workouts per week. Very active: 6-7 intense workouts per week. Extra active: Professional athlete or very physical job plus training. Most people overestimate their activity level — when in doubt, choose the lower option.