TDEE Calculator
This TDEE calculator estimates your total daily energy expenditure — the calories you burn in a day — by calculating your BMR with the Mifflin-St Jeor equation and multiplying it by an activity factor.
About this tool
This TDEE calculator estimates your total daily energy expenditure — the calories you burn in a day — by calculating your BMR with the Mifflin-St Jeor equation and multiplying it by an activity factor.
How to use it
- Choose your sex and enter your age.
- Enter your weight (kg or lbs) and height (cm or inches).
- Pick the activity level that matches a typical week.
- Read your BMR, TDEE and the calorie targets for losing, keeping or gaining weight.
Good to know
- BMR uses the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women.
- TDEE = BMR × activity factor, from 1.2 (sedentary) to 1.9 (extremely active or physical job).
- The loss and gain targets shown correspond to roughly 0.25 kg or 0.5 kg per week.
- Results are estimates; real energy use varies with body composition, genetics and daily movement.
Runs entirely in your browser — nothing you enter is uploaded or stored.
Frequently asked questions
What is TDEE?
TDEE (total daily energy expenditure) is the number of calories your body burns in a day, including your resting metabolism, digestion and all physical activity. Eating at your TDEE keeps your weight roughly stable.
What is the difference between BMR and TDEE?
BMR is the energy you would burn at complete rest. TDEE adds everything you do on top of that, so it is always higher — this calculator multiplies BMR by an activity factor to get it.
How accurate is the Mifflin-St Jeor equation?
It is regarded as one of the most accurate predictive BMR equations for most adults, but any formula is an estimate. Track your weight for two to three weeks and adjust your intake if the real trend differs.
Which activity level should I choose?
Pick the level that matches an average week, not your best week. Most people with desk jobs who exercise a few times a week fit lightly or moderately active; overestimating activity is the most common mistake.