TDEE Calculator

Total Daily Energy Expenditure

Calculate how many calories you burn each day based on your body metrics and activity level.

kg
cm

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How TDEE is Calculated

The Mifflin-St Jeor Formula

We use the Mifflin-St Jeor equation, considered the most accurate for estimating Basal Metabolic Rate (BMR) in modern populations.

Male: BMR = (10 × weightkg) + (6.25 × heightcm) - (5 × age) + 5
Female: BMR = (10 × weightkg) + (6.25 × heightcm) - (5 × age) - 161

Activity Multipliers

Your TDEE is calculated by multiplying your BMR by an activity factor:

Sedentary·Little or no exercise
×1.2
Lightly Active·Light exercise 1-3 days/week
×1.375
Moderately Active·Moderate exercise 3-5 days/week
×1.55
Very Active·Hard exercise 6-7 days/week
×1.725
Extra Active·Very hard exercise, physical job
×1.9

Using Your TDEE

  • •Weight loss: Eat 250-500 calories below your TDEE for sustainable fat loss (0.5-1 lb/week)
  • •Maintenance: Eat at your TDEE to maintain current weight
  • •Muscle gain: Eat 250-500 calories above your TDEE for lean bulk
  • •Track your weight for 2-3 weeks and adjust if needed—these are estimates