Printed on 3/17/2026
For informational purposes only. This is not medical advice.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. This calculator uses the Mifflin-St Jeor equation — considered the gold standard for BMR estimation — combined with validated activity multipliers to provide your personalized daily calorie target for weight loss, maintenance, or muscle gain.
Formula: Mifflin-St Jeor: Male BMR = 10×weight + 6.25×height − 5×age + 5; Female BMR = 10×weight + 6.25×height − 5×age − 161. TDEE = BMR × Activity Multiplier.
Input your sex, age, height, and weight. These values determine your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest.
Choose the option that best matches your typical week. Activity multipliers range from 1.2 (sedentary) to 1.9 (extra active) and account for exercise and daily movement.
View your estimated daily calorie burn, including BMR and activity calories. Use this number to plan your diet for weight loss, maintenance, or muscle gain.
Dieters & fitness enthusiasts
Calculate maintenance calories, then subtract 300–500 kcal to create a sustainable deficit. TDEE provides the baseline that makes calorie counting effective. Use the [BMI Calculator](/tools/bmi-calculator) to assess your current weight status and the [Ideal Weight Calculator](/tools/ideal-weight) to set realistic goals.
Bodybuilders & strength athletes
Determine the caloric surplus needed for lean mass gains. Most athletes add 200–500 kcal above TDEE during bulking phases to fuel muscle protein synthesis.
Dietitians & nutritionists
Establish evidence-based calorie targets for clients. The Mifflin-St Jeor equation is recommended by the Academy of Nutrition and Dietetics as the most accurate for adults.
Runners, cyclists & triathletes
Ensure adequate energy availability to prevent relative energy deficiency in sport (RED-S). Underfueling impairs performance, recovery, and hormonal health.
Anyone stuck at a weight
Recalculate TDEE after weight loss — as you get lighter, calorie needs decrease. Many plateaus occur because people are eating at their new maintenance level. Track progress with the [BMI Calculator](/tools/bmi-calculator) and reassess goals with the [Ideal Weight Calculator](/tools/ideal-weight).
Researchers & clinicians
Estimate energy requirements for metabolic studies, weight management trials, and clinical nutrition interventions where indirect calorimetry is not available.
Most people overestimate how active they are. If unsure, select one level lower than you think. It's easier to add calories later than to undo overeating.
If you select 'Very Active', your workouts are already factored in. Don't add extra calories for individual gym sessions — that leads to overestimating needs.
As your weight changes, so does your TDEE. A 10 kg loss can reduce maintenance calories by 200–300 kcal/day. Recalculate regularly to avoid plateaus.
Weight fluctuates daily from water, sodium, and digestion. Give any calorie target at least 2–3 weeks before deciding it's too high or too low.
Non-exercise activity thermogenesis (walking, fidgeting, standing) can vary by 500+ kcal/day between individuals. A desk job vs. retail job matters as much as gym time.
Equations predict averages, not individuals. Your actual metabolism may be 10–15% higher or lower. Real-world results trump calculator estimates every time.
Prolonged deficits reduce metabolic rate beyond what weight loss alone predicts. After extended dieting, your true TDEE may be lower than calculated — diet breaks can help.
Consider eating slightly more on heavy training days and less on rest days. This 'calorie cycling' can improve performance while maintaining weekly targets.
Protein has a higher thermic effect (~25%) than carbs (~8%) or fat (~3%). High-protein diets slightly increase actual TDEE beyond calculator estimates. Calculate your optimal protein intake with the [Protein Intake Calculator](/tools/protein-intake).
Once you have your TDEE, use our [Macro Calculator](/tools/macro-calculator) to split calories into protein, carbs, and fat targets. This ensures balanced nutrition, not just calorie counting.
This calculator uses the Mifflin-St Jeor equation (1990), which the Academy of Nutrition and Dietetics identifies as the most accurate predictive equation for estimating resting metabolic rate in non-obese and obese adults. Activity multipliers are based on the original Harris-Benedict activity factors, validated in subsequent metabolic research.
Your TDEE represents the estimated number of calories your body uses in a 24-hour period. Eating roughly at this level should maintain your current weight over time. To lose weight, a moderate deficit of 300–500 calories below TDEE is generally recommended — this supports a rate of about 0.25–0.5 kg (0.5–1 lb) of fat loss per week. To gain weight or build muscle, eating 300–500 calories above TDEE is a common starting point.
The result also shows your estimated Basal Metabolic Rate (BMR), which is the calorie cost of simply keeping your body alive at rest. The difference between your BMR and TDEE reflects the energy cost of your daily movement, exercise, and the thermic effect of food.
Use this calculator when planning a nutrition strategy for weight management, body recomposition, or athletic performance. It is a helpful starting point before using a [macro calculator](/tools/macro-calculator) to divide your calorie target into protein, carbohydrates, and fat.
TDEE is also useful when working with a dietitian or coach to set initial calorie targets, or when you want to understand why your weight has been changing despite eating a consistent diet — your activity level may have shifted.
TDEE calculators rely on self-reported activity levels, which are inherently subjective. Someone who selects "moderately active" may actually fall closer to "lightly active" or "very active" depending on how they define their routine. This is the single largest source of error.
The Mifflin-St Jeor equation estimates BMR within about ±10% for most adults, but accuracy decreases at the extremes — in individuals who are very lean, very obese, elderly, or highly muscular. It does not account for metabolic adaptation (the body's tendency to reduce energy expenditure during prolonged calorie restriction) or individual variation in non-exercise activity thermogenesis (NEAT).
For best results, treat your TDEE as a starting estimate and adjust based on real-world weight trends over 2–3 weeks.
Disclaimer: This tool is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your health.
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