⚡ TDEE Calculator
Calculate Total Daily Energy Expenditure (TDEE) — first compute BMR with the Mifflin-St Jeor equation, then multiply by an activity factor. All in your browser.
Enter your details to compute your TDEE.
About the TDEE Calculator
This calculator estimates Total Daily Energy Expenditure (TDEE) — the calories you burn in a typical day, including activity. It first computes Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplies by an activity factor to reflect your lifestyle.
Formulas
- BMR (Mifflin-St Jeor):
- Male:
10 × W + 6.25 × H − 5 × A + 5 - Female:
10 × W + 6.25 × H − 5 × A − 161
- Male:
- TDEE:
BMR × activity factor
Activity factors
- Sedentary ×1.2: little or no exercise, desk job.
- Lightly active ×1.375: light exercise 1–3 days per week.
- Moderately active ×1.55: moderate exercise 3–5 days per week.
- Very active ×1.725: hard exercise 6–7 days per week.
- Extra active ×1.9: physical job or twice-daily training.
How to use
- Select your gender.
- Enter weight (kg), height (cm), and age.
- Pick the activity level that best matches your typical week.
- Click Calculate. Your BMR, TDEE, and goal calories (maintenance, lose, gain) appear below.
Frequently asked questions
How is TDEE different from BMR? BMR is calories burned at complete rest. TDEE multiplies BMR by an activity factor to estimate total daily burn, including movement, digestion, and exercise.
Which activity level should I choose? Pick the level that reflects your average week over the past month, not a single exceptional day.
How many calories to lose weight? A common target is a 500 kcal/day deficit below TDEE, leading to roughly 0.5 kg/week of loss. Consult a healthcare professional for individual guidance.
Are these numbers exact? No formula is perfect. TDEE is an estimate; track actual results over weeks and adjust.