Calculators Fit
● Metabolism & diet

Your daily calorie needs, calculated precisely.

TDEE tells you exactly how many calories you burn each day — combining your basal metabolism with your activity level. The starting point for any nutrition plan.

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TDEE — Total Daily Energy Expenditure
Daily calorie burn from BMR × activity level (Mifflin-St Jeor)
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Your data

yr
in
lb
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Your result

— kcal/day
—
BMR basal metabolic rate—
Activity multiplier—
TDEE maintenance calories—
Weight loss −0.5 kg/week −550 kcal/day—
Weight gain +0.5 kg/week +550 kcal/day—
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How it's calculated

BMR × activity multiplier = your daily calories

The TDEE calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest — then multiplies it by an activity factor matching your lifestyle. For a 30-year-old male, 175 cm, 75 kg, moderately active: BMR ≈ 1,776 kcal, TDEE ≈ 2,753 kcal/day.

The Mifflin-St Jeor equation (1990) is considered the most accurate general-population BMR formula for adults, outperforming the older Harris-Benedict equation in most validation studies. It accounts for sex, age, height and weight. The result is then scaled by an activity multiplier ranging from 1.2 (sedentary) to 1.9 (extra active) to give your TDEE.

BMR (male) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
BMR (female) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × activity multiplier
  1. 1
    Convert inputs to metric (if entering imperial)
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  2. 2
    Calculate BMR with Mifflin-St Jeor formula
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  3. 3
    Multiply BMR by activity factor to get TDEE
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  4. 4
    Calculate deficit and surplus targets (±550 kcal)
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Understand the terms

BMR (Basal Metabolic Rate)
The number of calories your body burns at complete rest — keeping your heart beating, lungs breathing and organs functioning. Typically 60–75% of total daily expenditure.
TDEE (Total Daily Energy Expenditure)
BMR plus all energy spent on movement, digestion and the thermic effect of food. Eating at TDEE keeps body weight stable over time.
Activity multiplier (PAL)
Physical Activity Level coefficient applied to BMR. Ranges from 1.2 (sedentary) to 1.9 (athlete), reflecting how much movement increases calorie needs beyond rest.
Mifflin-St Jeor equation
A 1990 predictive equation (Mifflin MD et al., AJCN) validated as the most accurate for estimating resting energy expenditure in most adults versus other formula-based approaches.
Calorie deficit / surplus
Eating below TDEE creates a deficit for fat loss; above TDEE creates a surplus for muscle and weight gain. A 550 kcal/day gap targets roughly 0.5 kg (≈1 lb) change per week.
See the full glossary →
Disclaimer: estimation tool for informational and planning purposes, using the Mifflin-St Jeor equation (1990). Actual calorie needs vary with individual metabolism, body composition, hormonal factors and measurement accuracy. Estimated error ±10–15%. Does not replace assessment by a registered dietitian or physician.
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Frequently asked questions — TDEE

What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus the energy used for physical activity and digestion. Eating at your TDEE keeps your weight stable. Eating below it creates a deficit for fat loss; above it creates a surplus for weight and muscle gain.
How accurate is the TDEE calculator?
The Mifflin-St Jeor equation used here is considered the most accurate predictive formula for most adults, with a typical margin of ±10%. Individual factors — body composition, hormones, age-related metabolic adaptation, gut microbiome and thermogenesis — mean real-world calorie needs can differ from the estimate. Use your TDEE as a starting point and adjust based on 2–4 weeks of real-world results.
Which activity level should I choose?
Choose Sedentary if you have a desk job and do little exercise. Choose Lightly active if you walk frequently or exercise 1–3 days per week. Choose Moderately active for 3–5 workout days per week. Choose Very active for hard exercise 6–7 days per week or a physically demanding job. Choose Extra active for athletes training twice daily or people doing very heavy physical labour. Most people overestimate their activity level — when in doubt, go one step lower.
How often should I recalculate my TDEE?
Recalculate whenever your weight changes by 5 kg / 10 lb, you significantly change your activity level, or you have been in a calorie deficit or surplus for more than 8 weeks. Your BMR decreases as you lose weight and may decrease further through metabolic adaptation during prolonged dieting, so periodic recalculation keeps your targets accurate.
Can I eat at TDEE to maintain weight?
Yes — TDEE is by definition the calorie level at which your body weight remains stable. Consistently eating at your TDEE over time maintains current weight. For fat loss, a deficit of approximately 500 kcal/day produces roughly 0.5 kg (1 lb) of fat loss per week. For muscle gain, a modest surplus of 200–300 kcal above TDEE — combined with resistance training — supports lean mass growth while minimising fat gain.

📚 Learn more — official sources

🔬 Study Mifflin MD et al. (1990) — A new predictive equation for resting energy expenditure The original publication of the Mifflin-St Jeor equation in the American Journal of Clinical Nutrition. The most widely validated formula for estimating BMR in healthy adults. See on PubMed → 🏛️ Organization USDA — Dietary Guidelines for Americans 2020–2025 Official US government recommendations on calorie needs by age, sex and activity level, published jointly by USDA and HHS. See official source → 🏛️ Organization NIH NIDDK — Weight management and calorie balance National Institute of Diabetes and Digestive and Kidney Diseases resource on calorie balance, energy expenditure and healthy weight management strategies. See official source → 🔬 Study Frankenfield et al. (2005) — Comparison of predictive equations for resting metabolic rate Key validation study confirming Mifflin-St Jeor as the most accurate predictive formula compared to Harris-Benedict and other equations across diverse adult populations. See on PubMed →

About the TDEE Calculator

The Total Daily Energy Expenditure (TDEE) is the cornerstone of any nutrition plan — whether your goal is fat loss, muscle gain or weight maintenance. This calculator uses the Mifflin-St Jeor equation, the most validated formula for estimating resting metabolism in adults, combined with a Physical Activity Level (PAL) multiplier to account for your lifestyle.

Unlike generic online estimates, this tool also shows you the calorie targets for losing or gaining 0.5 kg per week — a pace widely recommended by dietitians as sustainable and protective of lean muscle mass. For the most accurate results, measure your weight in the morning after an overnight fast and choose your activity level honestly. When in doubt, go one level lower — most people overestimate how active they are.

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