TDEE Calculator
Find your Total Daily Energy Expenditure — the calories you burn per day — using the Mifflin-St Jeor formula, broken down across every activity level.
*Estimates only, based on population-average formulas. Not medical advice — consult a doctor or dietitian for personalized guidance.
Ready to plan a specific calorie deficit or surplus?
Calorie Deficit Calculator🔥 Understanding Your Energy Expenditure
TDEE is the foundation for any weight goal — here's how it's built and how to use it.
How it Works
First, your BMR is calculated — the calories your body burns at complete rest. Then BMR is multiplied by an activity factor to account for exercise and daily movement, giving your full TDEE.
The Formula
Men: BMR = 10W + 6.25H − 5A + 5. Women: BMR = 10W + 6.25H − 5A − 161 (W=kg, H=cm, A=age). TDEE = BMR × Activity Multiplier.
Pro Tip
Most people overestimate their activity level. If you have a desk job and exercise 3 days a week, "Lightly Active" is usually more accurate than "Moderately Active" — adjust based on real weight trends.
Frequently Asked Questions
What is TDEE? +
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your resting metabolic rate plus digestion, exercise, and everyday movement. It's the calorie number you compare your intake against to gain, lose, or maintain weight.
What is the Mifflin-St Jeor formula? +
Mifflin-St Jeor is a widely used equation to estimate Basal Metabolic Rate (BMR): for men, BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5; for women, BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161. Multiple studies have found it more accurate on average than the older Harris-Benedict formula.
How do activity multipliers work? +
BMR is multiplied by a factor representing your typical activity: 1.2 for sedentary (little to no exercise), 1.375 for lightly active (light exercise 1-3 days/week), 1.55 for moderately active (moderate exercise 3-5 days/week), 1.725 for very active (hard exercise 6-7 days/week), and 1.9 for extra active (physical job or twice-daily training).
How accurate is TDEE from a formula? +
Formula-based TDEE is an estimate, typically accurate within about 10% for most people. Individual metabolism varies based on muscle mass, genetics, hormones, and sleep. Track your actual weight change over 2-3 weeks against your estimated calorie intake and adjust the number accordingly.
Should I eat exactly at my TDEE? +
Eating at TDEE maintains your current weight. For fat loss, a common approach is a 15-25% deficit below TDEE; for muscle gain, a 10-15% surplus. Very large deficits (over 25%) often backfire through muscle loss and metabolic adaptation, so moderate, sustainable changes tend to work better long term.
Does TDEE change over time? +
Yes. TDEE shifts as your weight, age, and activity level change. As you lose weight, BMR (and therefore TDEE) typically decreases because you're moving less mass. Recalculate every 10-15 lbs of weight change or whenever your exercise routine changes significantly.