Your total daily energy expenditure (TDEE) is the number of calories your body burns every day through resting metabolism, daily movement, exercise and food digestion. It is the calorie target that keeps your weight steady, and it is also the starting point for most fat-loss or muscle-gain plans.
This TDEE calculator estimates your metabolic rate with the Mifflin-St Jeor equation, one of the most widely used and reliable formulas for adults. Enter your age, sex, height, weight and typical activity level, and the calculator provides your BMR, your maintenance calories and practical daily targets for cutting or building.
Fitness fans, athletes, dietitians and anyone planning a health goal can use this tool. It works with metric and imperial units, and the results include a transparent breakdown so you can see exactly how the numbers are calculated.
⚙️ Your Details
📊 Your Results
How to Use This Tool
Enter your age, sex, height and weight, choose the unit system that feels natural, and select the activity level that best matches your typical week. Press Calculate TDEE to see your estimated BMR, maintenance calories and daily calorie targets for cutting or building.
The Math Behind It
This calculator uses the Mifflin-St Jeor equation, which estimates resting metabolic rate from weight, height, age and sex:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
BMR is then multiplied by a physical activity factor to estimate TDEE. The multipliers used in this tool are:
| Activity level | Multiplier | Typical lifestyle |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Lightly active | 1.375 | 1–3 workouts per week |
| Moderately active | 1.55 | 3–5 workouts per week |
| Very active | 1.725 | 6–7 workouts per week |
| Extra active | 1.9 | Physical job + hard training |
The Mifflin-St Jeor equation was introduced in 1990 and remains a standard clinical and fitness tool for estimating resting energy needs in most adults.
Worked Example
Example: A 30-year-old woman who is 165 cm tall, weighs 65 kg and exercises 4 days per week.
BMR = 10 × 65 + 6.25 × 165 − 5 × 30 − 161 = 650 + 1031.25 − 150 − 161 ≈ 1370 kcal/day
TDEE = 1370 × 1.55 ≈ 2124 kcal/day
Her maintenance target is about 2120 kcal. A moderate fat-loss plan would start around 1700 kcal, and a lean muscle-gain plan around 2340 kcal.
Common Mistakes to Avoid
- Choosing an activity level that is too high. Most office workers are sedentary or lightly active, not very active.
- Treating the result as permanent. As your weight changes, your TDEE changes too, so recalculate every 2–5 kg of weight change.
- Ignoring body composition. A muscular person burns more calories at rest than someone with less muscle at the same body weight.
- Using an overly aggressive calorie deficit. A 20% cut is a reasonable starting target for most people.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE adds the energy used for daily activity, exercise and digestion. TDEE is the number that matters most for weight planning.
Should I eat exactly the calculated number?
No estimate is perfect. Use the result as a starting point, track your food intake and body weight for 2–4 weeks, then adjust by 100–200 kcal per day based on your real trend.
Is this calculator suitable for athletes?
It can provide a useful baseline, but highly trained individuals may need a more personalised approach. The NIDDK Body Weight Planner can help model weight changes over time.