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.
Tips for Getting Accurate Results
For the most accurate results, use up-to-date numbers from official sources. Double-check your inputs before calculating — small errors in the starting values can lead to significantly different outputs. If you are comparing scenarios, keep all variables the same except the one you are testing. Save or screenshot your results for future reference. This calculator uses standard formulas and is designed to give you a reliable quick estimate, though professional advice may be needed for complex situations.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE helps you plan your diet for weight loss, maintenance, or muscle gain.
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell production). TDEE includes BMR plus all additional calories burned through movement, exercise, and digestion. TDEE is always higher than BMR.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate predictive equation for estimating BMR in healthy adults, within about 10% of actual measured values. However, individual variation exists — factors like muscle mass, genetics, and hormones can affect your actual metabolic rate.
How many calories should I eat to lose weight?
Subtract 500 calories from your TDEE to lose about 0.5 kg (1 lb) per week. For slower, more sustainable loss, subtract 250 calories. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
Should I eat back exercise calories?
If you selected an activity level that includes your exercise, your TDEE already accounts for those calories — no need to eat them back. If you use "Sedentary" as your base and track exercise separately, you can add a portion (about 50-75%) of exercise calories back.
Is my data private?
Yes. All calculations run entirely in your browser. No personal health data is sent to any server.