TDEE Calculator
Your total daily energy expenditure is roughly how many calories you burn in a day, and it is the anchor for any nutrition plan. This calculator estimates it using the Mifflin-St Jeor equation for basal metabolic rate, then multiplies by an activity factor you choose. It reports your BMR, your maintenance calories, and moderate targets for losing or gaining weight. The activity multiplier is an editable input because activity level is personal. Treat the result as a well-tested estimate, not a precise measurement, and adjust based on your own progress.
TDEE formula
Men BMR = 10 * kg + 6.25 * cm - 5 * age + 5
Women BMR = 10 * kg + 6.25 * cm - 5 * age - 161
TDEE = BMR * activity multiplier
Moderate cut = TDEE - 500
Moderate bulk = TDEE + 500
The Mifflin-St Jeor equation is a peer-reviewed predictive formula. The 500-calorie offset reflects the common rule of thumb that about 3,500 calories corresponds to roughly a pound of body weight per week.
Using your TDEE
- BMR is the energy your body uses at complete rest to stay alive.
- The activity multiplier scales BMR up for daily movement and exercise.
- Eating below TDEE creates a deficit for fat loss; above it supports muscle gain.
- The estimate is a starting point; track weight over two weeks and adjust the multiplier.
- Protein, sleep, and training quality matter for body composition beyond raw calories.
TDEE: frequently asked questions
What is TDEE?
Total daily energy expenditure (TDEE) is the number of calories you burn in a day, including basal metabolism, movement, and the energy cost of digesting food. It is estimated as your basal metabolic rate (BMR) multiplied by an activity factor that reflects how active you are.
Which BMR equation does this use?
It uses the Mifflin-St Jeor equation, published in 1990 and widely regarded as one of the most accurate predictive BMR formulas for the general population. For men, BMR equals 10 times weight in kg plus 6.25 times height in cm minus 5 times age plus 5; for women the last term is minus 161.
What activity multiplier should I choose?
Common multipliers are about 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate, 1.725 for very active, and 1.9 for extremely active. These are conventional values; the calculator uses them as an editable input so you can match your own routine.
How do I lose or gain weight using TDEE?
A pound of body fat is often estimated at about 3,500 calories. To lose roughly half a kilogram (about a pound) per week, eat about 500 calories below TDEE each day; to gain, eat above it. The calculator shows a moderate cut and bulk target around your maintenance figure.
Is this a substitute for medical advice?
No. TDEE estimates are population averages and can be off by a few hundred calories for any individual. Use them as a starting point, track your real results over a couple of weeks, and consult a doctor or dietitian before making significant dietary changes.
Official sources
- U.S. National Institutes of Health: Weight Management (NIDDK).
- U.S. Department of Agriculture: Dietary Guidelines for Americans.
Reviewed by the CalculatorHub team, edited by James Graham, 16 June 2026. See our methodology.