TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. Find your BMR, daily calorie needs by activity level, and suggested macronutrient breakdown for weight management.
Supports metric and imperial units with five activity levels
Calculate Your TDEE
Used in the Mifflin-St Jeor formula (+5 male, -161 female)
Must be between 15 and 120 years
e.g. 5
e.g. 10
e.g. 170
Choose the level that best describes your average week
How to Use This TDEE Calculator
Enter Your Details
Choose your unit system, gender, age, height, and weight. These are used in the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate.
Select Activity Level
Pick the activity level that best represents your average week. This multiplier converts your resting BMR into your total daily calorie burn.
Review Your Results
See your BMR, TDEE, calorie targets for different goals (loss, maintenance, gain), and a suggested macronutrient breakdown.
The Mifflin-St Jeor Equation
TDEE = BMR x Activity FactorThe Mifflin-St Jeor equation (1990) is widely considered the most accurate predictive equation for estimating Basal Metabolic Rate (BMR) - the number of calories your body needs at complete rest.
Male BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5Female BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure:
Sedentary (x1.2) - little or no exerciseLightly Active (x1.375) - light exercise 1-3 days/weekModerately Active (x1.55) - moderate exercise 3-5 days/weekVery Active (x1.725) - hard exercise 6-7 days/weekExtra Active (x1.9) - very hard exercise, physical jobKey points about the calculation:
- Weight has the largest effect on BMR - each kilogram adds roughly 10 calories to your resting burn
- Height increases BMR because taller bodies have more tissue to maintain
- Age decreases BMR by about 5 calories per year due to declining metabolic rate
- Gender accounts for differences in body composition (the +5/-161 constant)
For calorie goals, a deficit of 500 calories per day produces roughly 0.45 kg (1 lb) of weight loss per week, while a 250-calorie deficit produces a milder 0.23 kg (0.5 lb) per week. Surpluses of 250-500 calories support muscle gain during a bulking phase.
Activity Level Guide
| Level | Factor | Description |
|---|---|---|
| Sedentary | x1.2 | Office job, little exercise |
| Lightly Active | x1.375 | Light exercise 1-3 days/week |
| Moderately Active | x1.55 | Moderate exercise 3-5 days/week |
| Very Active | x1.725 | Hard exercise 6-7 days/week |
| Extra Active | x1.9 | Very hard exercise, physical job |
When in doubt, choose one level lower than you think. Most people overestimate their activity level.
Frequently Asked Questions
What is TDEE and why does it matter?
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) plus calories burned through physical activity, digestion, and non-exercise activity thermogenesis (NEAT). Knowing your TDEE helps you set accurate calorie targets for weight loss, maintenance, or muscle gain.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is the most widely recommended formula for estimating BMR. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. It was published in 1990 and is considered more accurate than older formulas like Harris-Benedict for most people.
How accurate is this TDEE calculator?
The Mifflin-St Jeor equation is accurate to within about 10% for most individuals. However, actual energy expenditure varies based on genetics, body composition (muscle vs. fat), hormones, medications, and environmental factors. Use your calculated TDEE as a starting point and adjust based on real-world results over 2-4 weeks.
How many calories should I eat to lose weight?
A safe rate of weight loss is 0.5 to 1 kg (1 to 2 lbs) per week. To lose 0.5 kg per week, eat about 500 calories below your TDEE. For a milder deficit, subtract 250 calories. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision, as this can cause nutrient deficiencies and metabolic adaptation.
What activity level should I choose?
Be honest about your average weekly activity. Sedentary: desk job with no exercise. Lightly Active: walking or light workouts 1-3 days. Moderately Active: structured exercise 3-5 days. Very Active: intense training 6-7 days. Extra Active: athletes or physical laborers who also train. Most people overestimate their activity level, so when in doubt, choose one level lower.
Important Disclaimer
This calculator provides estimated calorie needs for informational purposes only. It is not a substitute for professional medical or nutritional advice. Individual metabolic rates vary based on genetics, body composition, hormones, medications, and other factors. The Mifflin-St Jeor equation is a population-based estimate and may not reflect your exact needs. Consult a registered dietitian or healthcare professional before making significant changes to your diet or exercise routine.