TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the total calories your body burns in 24 hours — using the validated Mifflin-St Jeor equation, then multiply by your activity level.
How do you calculate your TDEE?
Enter your details and click “Calculate my TDEE”. The calculator returns your BMR, TDEE, BMI, lean body mass, macro targets, and a daily calorie goal.
Enter your details and click “Calculate my TDEE” to see your personalized numbers.
How your TDEE is calculated
Step 1: Estimate BMR using Mifflin-St Jeor
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Step 2: Multiply by activity
TDEE = BMR × Activity Factor, with factors from 1.2 (sedentary) to 1.9 (athlete).
Worked example
30-year-old man, 80 kg, 180 cm, training four days/week: BMR = 1,780 kcal/day; TDEE = 2,759 kcal/day (moderate).
Understanding your results
BMR (Basal Metabolic Rate)
Calories burned at rest. Do not eat below this for extended periods.
TDEE (Total Daily Energy Expenditure)
Your maintenance calories. Eat this number daily and your weight stays stable.
BMI
A height-normalized weight category. Pair with body fat or waist-to-height for a fuller picture.
Macros
Daily protein, carbs, and fat targets for your goal. See the macro calculator.
Frequently asked questions
What is TDEE?
The total calories your body burns in 24 hours, including basal metabolic rate, the thermic effect of food, and physical activity.
How accurate is a TDEE calculator?
Within about 10% when activity is reported honestly; most people overestimate by one tier.
Which formula does this calculator use?
The Mifflin-St Jeor equation is primary; Katch-McArdle when body fat is known; Harris-Benedict supported.
How do I turn my TDEE into a calorie target?
Eat at TDEE to maintain, subtract ~500 kcal/day to lose ~1 lb/wk, or add ~500 kcal/day to gain ~1 lb/wk.
Ready to know your number?
Find your Total Daily Energy Expenditure in under a minute. Free, private, no email required.
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