TDEE Calculator
Calculate your Total Daily Energy Expenditure and daily calorie target for weight loss, maintenance, or muscle gain. Uses the Mifflin-St Jeor formula.
Added May 31, 2026
Input
Result
Enter a value for units to see your result.
How it works
Calculates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor BMR formula multiplied by an activity factor. Also shows your recommended daily calorie intake for your chosen goal.
Formula
BMR (men) = 10×kg + 6.25×cm − 5×age + 5 | BMR (women) = 10×kg + 6.25×cm − 5×age − 161 | TDEE = BMR × activity multiplier
- kg
- Body weight in kilograms
- cm
- Height in centimetres
- age
- Age in years
- activity multiplier
- 1.2 (sedentary) to 1.9 (extremely active)
Step by step
- 01Convert weight and height to metric if using imperial inputs.
- 02Apply the Mifflin-St Jeor formula for your biological sex to get BMR.
- 03Multiply BMR by the activity multiplier matching your lifestyle.
- 04Adjust TDEE up or down based on your goal to get the daily calorie target.
Examples
30F, 165 lb, 5′6″, moderately active, lose weight
BMR ≈ 1,329 kcal × 1.55 (moderate) ≈ 2,059 kcal TDEE. Losing weight at −500 kcal/day puts the target at ~1,559 kcal.
Inputs
- Units:
- imperial
- Biological sex:
- female
- Age:
- 30
- Weight (lb):
- 165
- Height (feet):
- 5
- Height (inches):
- 6
- Activity level:
- moderate
- Goal:
- lose
Result
- TDEE (maintenance calories):
- 2,059 kcal/day
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day — including resting metabolism, movement, digestion, and exercise. It is the number of calories you need to eat to maintain your current weight.
How is TDEE different from BMR?
BMR (Basal Metabolic Rate) is the calories burned at complete rest — what your organs need to function. TDEE multiplies BMR by an activity factor to account for movement and exercise. Most moderately active people have a TDEE 50–60% higher than their BMR.
How many calories should I eat to lose weight?
A 500 kcal/day deficit below TDEE typically produces about 0.5 kg (1 lb) of fat loss per week. A 250 kcal deficit gives slower, more sustainable loss. Deficits beyond 1,000 kcal/day risk muscle loss and are not recommended without medical supervision.
How accurate is this calculator?
The Mifflin-St Jeor formula is the most validated for healthy adults and is accurate within ±10–15% for most people. Athletes, people with thyroid conditions, and those at extremes of age or body composition may see larger deviations. Treat it as a starting point and adjust based on real weight trends over 2–4 weeks.
Which activity multiplier should I choose?
Most people overestimate their activity level. 'Moderately active' means 3–5 dedicated workout sessions per week — not just walking around. If you sit most of the day and exercise 2–3 times per week, choose 'Lightly active'. When in doubt, pick a lower multiplier and adjust based on results.