TDEE Calculator

How to use this calculator

• Enter your age in years.
• Select your biological sex (male or female).
• Enter your weight and toggle between pounds and kilograms.
• Enter your height in feet and inches, or toggle to centimeters.
• Choose the activity level that best matches your typical week.
• Click Calculate to see your BMR, TDEE, and calorie targets.

How it works

This calculator uses the Mifflin-St Jeor equation, which is widely regarded as the most accurate formula for estimating Basal Metabolic Rate (BMR) in healthy adults. The equations are:

• Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
• Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Your BMR is then multiplied by an activity factor (ranging from 1.2 for sedentary to 1.9 for extremely active) to estimate your TDEE. Calorie targets are based on a 3,500-calorie-per-pound rule: a 500-calorie daily deficit leads to roughly 1 pound of weight loss per week.

What Is TDEE and Why Does It Matter?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It accounts for everything from the energy your organs need to function at rest (your BMR) to the calories burned during exercise, walking, and even digesting food. Understanding your TDEE is the foundation of any evidence-based approach to weight management.

If you eat more calories than your TDEE, you will gain weight over time. If you eat fewer, you will lose weight. This is the principle of energy balance, and it holds true regardless of what foods you eat. While food quality matters for health, satiety, and performance, the calorie equation determines whether the number on the scale goes up or down.

The Mifflin-St Jeor equation was published in 1990 and has been validated in numerous studies since then. A 2005 review by the American Dietetic Association found it to be the most reliable predictive equation for estimating BMR in both normal-weight and overweight individuals. It replaced the older Harris-Benedict equation (1919) as the preferred formula in clinical nutrition.

Keep in mind that all TDEE calculators provide estimates. Your actual energy expenditure depends on factors like muscle mass, genetics, hormonal status, and metabolic adaptation. Use this number as a starting point, then adjust based on real-world results over 2-4 weeks.

Understanding Activity Levels

Choosing the right activity level is the single biggest factor in TDEE accuracy. Most people overestimate their activity. Here is a breakdown of each level:

• Sedentary (1.2): Desk job with little to no exercise. Driving to work, sitting most of the day, and light household tasks in the evening.
• Lightly Active (1.375): Light exercise or walking 1-3 days per week. A desk job combined with a few 30-minute walks or light gym sessions.
• Moderately Active (1.55): Moderate exercise 3-5 days per week. Regular gym sessions, jogging, cycling, or active hobbies like hiking on weekends.
• Very Active (1.725): Hard exercise 6-7 days per week. Intense training sessions most days, sports practice, or a physically demanding job combined with regular workouts.
• Extremely Active (1.9): Professional or competitive athletes, or people with very physical jobs (construction, farming) who also train regularly.

When in doubt, choose one level lower than you think. It is easier to add calories later than to undo the effects of overeating.

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), the thermic effect of food, and all physical activity. Knowing your TDEE helps you set calorie targets for weight loss, maintenance, or muscle gain.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered the most accurate predictive formula for estimating BMR in healthy adults. Studies show it falls within 10% of measured values for most people. However, individual factors like muscle mass, genetics, and metabolic adaptation can cause your actual TDEE to differ. Use the result as a starting point and adjust based on real-world progress.

How many calories should I eat to lose weight?

A safe and sustainable rate of weight loss is about 1 pound per week, which requires a daily calorie deficit of roughly 500 calories below your TDEE. A more aggressive deficit of 1,000 calories per day can lead to about 2 pounds per week, but this is harder to maintain and may increase the risk of muscle loss. Most nutrition experts recommend a moderate deficit of 500 calories as a good balance between progress and sustainability.

Should I eat back the calories I burn during exercise?

Your TDEE already factors in your exercise through the activity multiplier, so you generally do not need to add extra calories for workouts. If you use a fitness tracker that logs calories burned, be cautious about eating all of those back, as trackers often overestimate calorie burn by 20-30%.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs just to keep you alive at complete rest — breathing, circulating blood, and maintaining organs. TDEE includes your BMR plus all additional calories burned through daily movement, exercise, and digesting food. TDEE is always higher than BMR, typically 1.2 to 1.9 times higher depending on your activity level.

Example Calculation

Consider a 30-year-old male who weighs 180 lbs (81.6 kg) and is 5'10" (177.8 cm) tall with a moderately active lifestyle:

• BMR: (10 x 81.6) + (6.25 x 177.8) - (5 x 30) + 5 = 1,778 calories/day
• TDEE: 1,778 x 1.55 = 2,756 calories/day
• Weight loss (-1 lb/week): 2,756 - 500 = 2,256 calories/day
• Weight gain (+1 lb/week): 2,756 + 500 = 3,256 calories/day

Now consider a 25-year-old female who weighs 140 lbs (63.5 kg) and is 5'5" (165.1 cm) tall with a lightly active lifestyle:

• BMR: (10 x 63.5) + (6.25 x 165.1) - (5 x 25) - 161 = 1,341 calories/day
• TDEE: 1,341 x 1.375 = 1,844 calories/day
• Weight loss (-1 lb/week): 1,844 - 500 = 1,344 calories/day
• Weight gain (+1 lb/week): 1,844 + 500 = 2,344 calories/day

These examples show why personalized calculations matter. A one-size-fits-all "2,000 calories per day" recommendation could cause the male to lose weight unexpectedly or the female to gain it.