TDEE Calculator

Calculate your Total Daily Energy Expenditure, BMR and calorie goals for every objective — from aggressive cut to lean bulk.

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About TDEE

TDEE = BMR × Activity Factor. BMR is calculated with the Mifflin–St Jeor equation (the most accurate for most people). 1 kg of body weight ≈ 7,700 kcal.

BMH × ?

Activity Level×
Sedentary (desk job, little/no exercise)1.20
Lightly Active (1–3 days/week)1.375
Moderately Active (3–5 days/week)1.55
Very Active (6–7 days/week)1.725
Extra Active (physical job or 2×/day training)1.90

How to use?

  1. 1
    Enter Your Stats Fill in your weight, height, age, gender and activity level.
  2. 2
    Click Calculate Your BMR, TDEE and five calorie goal scenarios appear instantly.
  3. 3
    Pick a Goal Row Click any goal row to see a recommended macro split for that calorie target.

FAQ

What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain basic functions. TDEE multiplies BMR by an activity factor to account for daily movement and exercise.
Which formula does this calculator use?
Mifflin–St Jeor (1990): Men: 10×W + 6.25×H − 5×Age + 5; Women: 10×W + 6.25×H − 5×Age − 161. This formula is recommended by most dietitians as the most accurate for the general population.
How many calories should I eat to lose 1 kg per week?
1 kg of body fat contains roughly 7,700 kcal. A daily deficit of 1,100 kcal (TDEE − 1,100) theoretically leads to 1 kg loss per week. In practice, the body adapts, so actual results vary.

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for all activity. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor that reflects your lifestyle. Eating at your TDEE maintains your current weight; eating below it creates a deficit for fat loss; eating above it supports muscle gain.

Mifflin–St Jeor Equation

This calculator uses the Mifflin–St Jeor equation, validated in a 1990 study and endorsed by the Academy of Nutrition and Dietetics as the most accurate BMR formula for healthy adults. Male: BMR = 10W + 6.25H − 5A + 5. Female: BMR = 10W + 6.25H − 5A − 161 (W=kg, H=cm, A=years).

Activity Multipliers

Sedentary: ×1.2. Lightly active: ×1.375. Moderately active: ×1.55. Very active: ×1.725. Extra active: ×1.9. These multipliers include the thermic effect of food (TEF), which accounts for roughly 10% of TDEE.

Calorie Targets by Goal

Fat loss: a 500 kcal/day deficit ≈ 0.5 kg/week; 1,100 kcal/day deficit ≈ 1 kg/week. Below 1,200 kcal (women) or 1,500 kcal (men) risks nutrient deficiency and muscle loss. Muscle gain: a 250–500 kcal surplus ≈ 0.25–0.5 kg/week of scale weight gain, mostly lean mass when training is adequate.

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