TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories your body burns each day. TDEE combines your basal metabolic rate with your activity level to provide a comprehensive daily calorie estimate.
How This Calculator Works
Formula: Mifflin-St Jeor Equation with Activity Multipliers
TDEE is calculated by first determining Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying by an activity factor. The Mifflin-St Jeor equation (1990) is: for men, BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5; for women, BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. Activity multipliers range from 1.2 (sedentary) to 1.9 (extremely active).
Limitations
- Activity multipliers are broad categories and may not precisely match your actual activity level.
- The formula does not account for metabolic variations due to genetics, hormones, or medical conditions.
- TDEE is an estimate — actual energy expenditure can vary by 10-15% between individuals with similar stats.
- The formula may be less accurate for very lean or very overweight individuals.
These calculations are estimates based on established formulas. Individual results vary. Consult a healthcare professional before making significant changes to your diet or exercise routine.
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, accounting for all activities from basic biological functions to exercise. Understanding your TDEE is the foundation of effective nutrition planning, whether your goal is weight loss, muscle gain, or weight maintenance.
TDEE consists of three main components. Basal Metabolic Rate (BMR) accounts for roughly 60-75% of total expenditure and covers the energy needed to maintain basic life functions at rest. The thermic effect of food (TEF) uses about 10% of daily calories to digest and process nutrients. Physical activity, including both structured exercise and non-exercise activity thermogenesis (NEAT), accounts for the remaining 15-30%.
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate predictive equation for BMR estimation in most populations. Your BMR result is then multiplied by an activity factor that reflects your typical daily activity level, from sedentary (little or no exercise) to extremely active (very intense daily exercise or a physically demanding job).
Once you know your TDEE, you can use it as the baseline for your nutritional goals. To lose weight, you would consume fewer calories than your TDEE, creating a calorie deficit. To gain weight or build muscle, you would eat above your TDEE, creating a calorie surplus. To maintain weight, you would eat at or near your TDEE.
For the most accurate results, be honest about your activity level. Most people tend to overestimate their activity, which can lead to overeating relative to their goals. If unsure, start with a lower activity level and adjust based on your results over 2-4 weeks.