TDEE Calculator
Calculate your Total Daily Energy Expenditure based on age, gender, height, weight, and activity level using the Mifflin-St Jeor equation.
About TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the total number of calories your body uses in a single day. It accounts for everything from basic organ function to walking, exercising, and digesting food. Knowing your TDEE helps you make informed decisions about your nutrition and fitness goals.
How the Calculation Works
This calculator uses the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate formulas for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity multiplier based on your typical weekly activity level to produce your TDEE.
BMR and Activity Multipliers
Your BMR represents the calories your body burns at complete rest. The activity multipliers range from 1.2 for sedentary lifestyles up to 1.9 for extremely active individuals. Selecting an accurate activity level is important for getting a reliable estimate.
Macronutrient Suggestions
Beyond calorie totals, the calculator provides macronutrient breakdowns for three common goals: fat loss, maintenance, and muscle gain. Each goal uses a different ratio of protein, carbohydrates, and fat to help you structure your daily intake effectively.
Metric and Imperial Support
Enter your height and weight in centimeters and kilograms or in feet, inches, and pounds. The calculator handles unit conversion automatically so you can use whichever system you prefer.
Privacy
All calculations run entirely in your browser. Your personal data is never sent to any server or stored anywhere.
Frequently Asked Questions
What is TDEE and how is it calculated?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day, including all activity. This calculator uses the Mifflin-St Jeor equation to find your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to estimate your TDEE.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE includes your BMR plus all additional calories burned through daily movement, exercise, and digestion. TDEE is always higher than BMR.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered one of the most accurate predictive equations for estimating BMR in healthy adults. Studies show it comes within 10% of measured values for most people. However, individual results can vary based on body composition, genetics, and other factors.
Which activity level should I choose?
Sedentary is for desk jobs with little exercise. Lightly active covers 1 to 3 days per week of light exercise. Moderately active means 3 to 5 days per week of moderate exercise. Very active is for hard exercise 6 to 7 days per week. Extra active applies to athletes or people with very physically demanding jobs.
How do I use TDEE for weight loss or weight gain?
To lose weight, eat fewer calories than your TDEE. A deficit of about 500 calories per day leads to roughly one pound of weight loss per week. To gain weight, eat more than your TDEE. A surplus of about 500 calories per day supports roughly one pound of gain per week. Adjust based on your actual progress over time.