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.
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.
BMR (men) = 10×kg + 6.25×cm − 5×age + 5 | BMR (women) = 10×kg + 6.25×cm − 5×age − 161 | TDEE = BMR × activity multiplier
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
Result
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.
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.
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.
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.
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.