🔥

TDEE Calculator

Total Daily Energy Expenditure — powered by Mifflin-St Jeor BMR formula

1

Your Details

Fill in your stats to get your TDEE instantly.

centimetres

Formulas Used

BMR (Male, Mifflin-St Jeor)
= (10 × kg) + (6.25 × cm) − (5 × age) + 5
BMR (Female, Mifflin-St Jeor)
= (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE = BMR × Activity Factor
Lose 0.5 kg/wk = TDEE − 500 kcal
Lose 1 kg/wk = TDEE − 1,000 kcal
Gain Muscle = TDEE + 300 kcal

Unit conversions: lbs × 0.453592 = kg  |  (feet × 30.48) + (inches × 2.54) = cm  |  1 kg fat ≈ 7,700 kcal

Worked Examples

Lose Weight

Male, 30 yr, 75 kg, 175 cm, Moderately Active

BMR = (10×75) + (6.25×175) − (5×30) + 5
BMR = 750 + 1093.75 − 150 + 5 = 1,699 kcal
TDEE = 1,699 × 1.55 = 2,633 kcal
Lose 0.5 kg/wk → 2,133 kcal/day
Target: −500 kcal deficit daily
Maintenance

Female, 25 yr, 60 kg, 165 cm, Lightly Active

BMR = (10×60) + (6.25×165) − (5×25) − 161
BMR = 600 + 1031.25 − 125 − 161 = 1,345 kcal
TDEE = 1,345 × 1.375 = 1,850 kcal
Maintain → 1,850 kcal/day
Eat at TDEE to maintain weight
Gain Muscle

Male, 28 yr, 80 kg, 180 cm, Very Active

BMR = (10×80) + (6.25×180) − (5×28) + 5
BMR = 800 + 1125 − 140 + 5 = 1,790 kcal
TDEE = 1,790 × 1.725 = 3,088 kcal
Gain muscle → 3,388 kcal/day
+300 kcal lean bulk surplus

What is TDEE (Total Daily Energy Expenditure)?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, combining your resting metabolic needs with all the energy you expend through physical activity, digestion, and daily movement. It is the most important single number in nutrition science for anyone trying to manage their body weight or composition, because it defines your true maintenance calories: the point at which you neither gain nor lose weight.

Knowing your TDEE removes the guesswork from dieting. Whether your goal is fat loss, muscle gain, or simply maintaining your current weight, every evidence-based nutrition plan starts from TDEE. Eat below it and you lose weight; eat above it and you gain; eat at it and you maintain. This calculator computes your TDEE using the gold-standard Mifflin-St Jeor formula and provides personalised calorie targets for every major body composition goal.

How TDEE is Calculated — The Two-Step Process

Step 1: Basal Metabolic Rate (BMR)

BMR is the number of calories your body requires at absolute rest — lying completely still for 24 hours — just to keep organs functioning: heart beating, lungs breathing, cells repairing, hormones secreting. It accounts for roughly 60–75% of total daily calorie expenditure for most people. This calculator uses the Mifflin-St Jeor equation (1990), which is the most validated and accurate formula for the general population:

  • Male: (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
  • Female: (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

Step 2: Activity Factor (BMR × Multiplier = TDEE)

Your BMR is multiplied by an activity factor that accounts for all forms of physical activity — planned exercise, occupational activity, walking, and general daily movement. The multipliers range from 1.2 for a completely sedentary person to 1.9 for someone with a physically demanding job who also trains intensively every day. Choosing the correct activity factor is critical: most people underestimate their activity level, which leads to underestimating TDEE and wondering why they cannot lose weight despite "eating healthy."

Mifflin-St Jeor vs Harris-Benedict — Which is More Accurate?

The Harris-Benedict equation, first published in 1919 and revised in 1984, was the standard for BMR estimation for decades. However, multiple independent studies conducted since 1990 have consistently shown that the Mifflin-St Jeor equation is 10–20% more accurate than the original Harris-Benedict and marginally more accurate than the revised version. A 2005 systematic review published in the Journal of the American Dietetic Association found that Mifflin-St Jeor predicted measured resting metabolic rate within 10% for roughly 82% of participants, compared to 74% for revised Harris-Benedict. This calculator uses Mifflin-St Jeor as the primary formula.

Using TDEE for Weight Management

GoalDaily Calorie TargetWeekly RateNotes
Lose 0.5 kg/weekTDEE − 500 kcal−0.5 kgSustainable for most people
Lose 1 kg/weekTDEE − 1,000 kcal−1.0 kgUpper safe limit; requires high protein
Maintain weightTDEE0 kgEat at your maintenance calories
Lean muscle gainTDEE + 300 kcal+0.2–0.3 kgMinimises fat gain during bulk
Aggressive bulkTDEE + 500 kcal+0.4–0.5 kgFaster but more fat accumulation

Frequently Asked Questions

What is TDEE and why does it matter?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns each day, accounting for your basal metabolic rate plus all physical activity. It is the single most important number for anyone trying to manage their weight. If you eat more than your TDEE you gain weight; if you eat less you lose weight; if you match it you maintain. Without knowing your TDEE, calorie targets are just guesses. This calculator gives you a science-backed estimate so you can make informed decisions about your nutrition.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. TDEE is BMR multiplied by an activity factor that accounts for exercise, walking, work, and all other movement throughout the day. For most people TDEE is 20–90% higher than BMR depending on activity level. You should base your calorie intake on your TDEE, not your BMR — eating at your BMR level would be a severe restriction for most people.
Which TDEE formula is most accurate — Mifflin-St Jeor or Harris-Benedict?
The Mifflin-St Jeor equation (1990) is widely regarded as the most accurate formula for estimating BMR in the general population. Multiple studies have shown it outperforms both the original Harris-Benedict equation (1919) and the revised Harris-Benedict (1984). Research published in the Journal of the American Dietetic Association found Mifflin-St Jeor predicted resting metabolic rate within 10% for 82% of subjects, compared to 74% for revised Harris-Benedict. This calculator uses Mifflin-St Jeor as its default and primary formula.
How do I use TDEE to lose weight?
To lose weight, eat fewer calories than your TDEE. A deficit of 500 kcal per day produces approximately 0.5 kg of fat loss per week (since 1 kg of fat contains roughly 7,700 kcal). A 1,000 kcal deficit doubles that rate to about 1 kg per week, which is generally the upper safe limit for most people. Deficits larger than 1,000 kcal/day risk muscle loss, nutrient deficiencies, and metabolic adaptation. Use the Calorie Adjustment Planner in the Advanced tab to map out your deficit and timeline realistically.
Should I eat at TDEE or below it?
It depends on your goal. Eating at TDEE maintains your current weight. Eating below TDEE causes fat loss. Eating above TDEE causes weight gain (ideally muscle if combined with resistance training and adequate protein). Most people benefit from tracking at TDEE for 2–4 weeks to establish a reliable baseline, then adjusting based on actual weight changes. Remember that TDEE calculators provide estimates — individual metabolism varies, so real-world tracking is essential for fine-tuning your targets.
Does TDEE change as I lose weight?
Yes, TDEE decreases as you lose weight for two reasons. First, a lighter body requires fewer calories to maintain. Second, metabolic adaptation (also called adaptive thermogenesis) reduces the number of calories burned through non-exercise activity as the body resists the deficit. This is why weight loss often slows after the first few weeks even if your diet has not changed. It is important to recalculate your TDEE every 4–6 weeks or after losing 2–3 kg, and adjust your daily calorie target accordingly to keep making progress.
How many calories should I eat to gain muscle?
To gain muscle (bulk), eat a calorie surplus above your TDEE. A modest surplus of 200–300 kcal/day is recommended for most natural lifters — enough to support muscle protein synthesis without excessive fat gain. Very lean beginners may benefit from a slightly higher surplus of up to 500 kcal/day during the initial months. Pair any surplus with adequate protein (1.6–2.2 g per kg of body weight) and a consistent progressive overload resistance training programme. Larger surpluses mostly add fat rather than muscle beyond the body's rate of muscle protein synthesis.

Related Calculators

🔥 BMR Calculator 🥗 Macro Calculator 🍽️ Calorie Calculator 🎯 Fitness Goals Calculator 📊 Body Fat Calculator