TDEE Calculator: Find Your Daily Calorie Needs

Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula. Get personalized calorie targets for weight loss, maintenance, or weight gain.

Mathematical Audit

TDEE Formula (Mifflin-St Jeor)

Total Daily Energy Expenditure (TDEE) is calculated by first estimating your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — using the Mifflin-St Jeor equation, then multiplying it by an activity factor that reflects how much you move during the day.

Men: BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age (years) + 5
Women: BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age (years) − 161
TDEE = BMR × Activity Multiplier (1.2 to 1.9)

The Mifflin-St Jeor equation is widely regarded as the most accurate formula for estimating resting energy expenditure in the general population. Activity multipliers range from 1.2 (sedentary, little or no exercise) to 1.9 (very active, hard daily exercise or physical job). A calorie deficit of about 500 calories/day below TDEE is a common target for gradual weight loss, while a surplus is used for weight gain.

Operational Guide

How to Use the TDEE Calculator

1

Choose your unit system

Select Metric (cm, kg) or Imperial (ft/in, lb) based on the units you know your height and weight in.

2

Enter your details

Provide your sex, age, height, and current weight. These are used to estimate your Basal Metabolic Rate (BMR).

3

Select your activity level

Choose the option that best matches your typical weekly exercise and daily movement, from sedentary to very active.

4

Click Calculate

See your estimated BMR, TDEE (maintenance calories), and suggested calorie targets for losing or gaining weight.

Real-World Scenario Example

"A 30-year-old man who is 180 cm tall, weighs 80 kg, and is moderately active (exercises 3-5 days per week) wants to know his daily calorie needs."

Inputs

unitSystem:metric
sex:male
age:30
heightCm:180
weightKg:80
activityLevel:moderate

Result

BMR = 1,780 calories/day. TDEE = 1,780 × 1.55 = 2,759 calories/day to maintain his current weight. To lose about 0.5 kg per week, he could target roughly 2,259 calories/day.

Important Disclaimer

This calculator provides an estimate of your daily calorie needs for informational purposes only and is not medical advice. Individual metabolism varies, and actual calorie needs can differ from estimates. Consult a healthcare provider or registered dietitian before making significant changes to your diet.

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