TDEE Calculator
Estimate your total daily energy expenditure (TDEE) from age, sex, height, weight, and activity level using the Mifflin-St Jeor equation.
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Adjust the inputs on the left to see your tdee (maintenance).
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a full day — not just at rest, but including work, walking, workouts, and even digestion. It is the single most useful number for planning weight loss, maintenance, or muscle gain, because eating below your TDEE produces a deficit and eating above it produces a surplus.
How it's calculated
This calculator starts with your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — using the Mifflin-St Jeor equation, the formula the Academy of Nutrition and Dietetics found most accurate for the general population:
BMR (male) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
BMR (female) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × activity multiplier
Pounds and feet/inches are converted internally (1 lb = 0.45359237 kg; 1 in = 2.54 cm). BMR is then scaled by one of five standard activity multipliers:
- 1.2 — Sedentary: desk job, little or no exercise
- 1.375 — Lightly active: light exercise 1-3 days/week
- 1.55 — Moderately active: moderate exercise 3-5 days/week
- 1.725 — Very active: hard exercise 6-7 days/week
- 1.9 — Extremely active: hard daily training or a physical job plus training
The cutting and bulking targets subtract or add 500 calories per day. Because one pound of body fat stores roughly 3,500 calories, a 500-calorie daily deficit works out to about 1 lb of weight loss per week — a pace most US dietary guidance considers sustainable. The cutting target never drops below 1,200 calories per day, a common floor for safe self-directed dieting; if your TDEE is low enough that TDEE − 500 would fall under it, talk to a professional before cutting further.
Assumptions and limitations: Mifflin-St Jeor is a population-average formula and is typically accurate within about ±10%. It does not account for body composition, so very muscular or very lean people may burn more than predicted, and metabolic adaptation can lower real-world expenditure during a long diet. Most people also overestimate their activity level — when in doubt, pick the lower multiplier and adjust based on 2-3 weeks of real scale data. Metric users can enter kg and cm directly in our BMR calculator.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to stay alive — breathing, circulation, cell repair. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, so it includes everything you do in a day. Use TDEE, not BMR, to set your calorie target.
Which activity level should I choose?
Count only structured exercise and genuinely physical work. Most office workers who train 3-4 times a week fall under "Moderately active" (1.55). If your results stall, you likely overestimated — drop one level. Studies consistently show people overrate their activity.
How many calories should I eat to lose 1 lb per week?
Eat about 500 calories below your TDEE each day. Since 1 lb of body fat stores roughly 3,500 calories, a 500 cal/day deficit equals about 1 lb/week. The "Cutting Calories" output gives you this number directly.
How accurate is the Mifflin-St Jeor equation?
It is the most accurate general-population BMR formula, typically within ±10% of measured values. If you know your body fat percentage, a lean-mass formula like Katch-McArdle can be more precise for very muscular or very lean physiques.
Can I use this calculator with kilograms and centimeters?
This version takes US units (lb, ft + in) and converts internally. If you prefer metric inputs, use our BMR calculator, which accepts kg and cm directly.
Related calculators
BMR Calculator
Calculate your Basal Metabolic Rate — the calories your body burns at complete rest.
Calorie Calculator
Daily calorie needs to maintain, lose, or gain weight — based on your BMR and activity level.
Macro Calculator
Calculate protein, carbs, and fat ratios.
Body Fat %
Estimate body fat percentage.
Results from this calculator are estimates for informational use only — not financial, medical, or professional advice. Read our full disclaimer before acting on any number you see here.