TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor formula. Enter sex, age, height, weight, and activity level to get BMR and TDEE in kcal.
This calculator is for informational purposes only and does not constitute medical advice. Consult a healthcare professional or registered dietitian for personalised nutrition guidance.
How TDEE is calculated
Total Daily Energy Expenditure is your BMR multiplied by an activity factor. BMR (Basal Metabolic Rate) is estimated with the Mifflin-St Jeor equation — the most accurate single-equation predictor for most adults: 10W + 6.25H − 5A + 5 for men and the same minus 161 for women, where W is weight in kg, H is height in cm, and A is age in years. The result is then scaled by an activity multiplier ranging from 1.2 (sedentary) to 1.9 (extra active). Everything runs locally in your browser.
TDEE is a starting estimate for setting calorie targets. Eating at TDEE maintains weight; eating below it creates a deficit for fat loss; eating above it supports muscle gain. Individual metabolism varies, so treat the result as a baseline and adjust based on real-world progress over two to four weeks.
FAQ
What is BMR? Basal Metabolic Rate is the number of calories your body burns at complete rest — the minimum energy required to keep organs functioning.
Which activity level should I pick? Be honest. Most office workers are sedentary or lightly active. Overestimating activity is the most common reason people stall on a diet.