TDEE Calculator
Estimate BMR (basal metabolic rate) and TDEE (total daily energy expenditure) using the Mifflin-St Jeor equation and a standard activity multiplier.
Enter your stats and activity level, then click Calculate.
Results
BMR (kcal/day)
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TDEE (kcal/day)
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Formula
Tool description
TDEE is an estimate of how many calories you burn per day based on your BMR and an activity multiplier. This tool uses the Mifflin-St Jeor equation (widely used in nutrition planning) plus standard activity factors.
How to use
- Enter your sex, age, height, and weight.
- Select an activity level that matches your typical week.
- Calculate to see estimated BMR and TDEE.
- Use TDEE as a starting point for calorie targets (adjust based on results over time).
Why it’s useful
- Set a baseline for weight loss, maintenance, or gain planning.
- Compare scenarios by adjusting activity level.
- Pair with macro or calorie deficit planning tools.
Use cases & interpretation
- Weight loss: a deficit below TDEE may reduce weight over time.
- Maintenance: eating near TDEE tends to maintain weight (on average).
- Muscle gain: a small surplus above TDEE may support gaining weight.
FAQs
No. It’s an estimate. Individual metabolism, training, and lifestyle can vary. Use this as a starting point and adjust based on real-world changes.
Choose the level that matches your typical routine over weeks, not your best week. When in doubt, pick the lower option and adjust later.
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