Free tool
TDEE calculator
Enter your sex, age, height, weight and activity level to see your BMR and your estimated Total Daily Energy Expenditure (TDEE), the calories your body burns in a day. Nothing is stored or sent.
Estimated daily calories
A general estimate using the standard Mifflin-St Jeor formula, not medical or nutrition advice. Individual calorie needs vary with body composition, hormones and medical conditions. Consult a doctor or registered dietitian before making significant changes to your diet.
Activity multiplier table
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Lightly active | Light exercise 1-3 days/week | 1.375 |
| Moderately active | Moderate exercise 3-5 days/week | 1.55 |
| Very active | Hard exercise 6-7 days/week | 1.725 |
| Extra active | Very hard exercise or a physical job | 1.9 |
TDEE = BMR x activity multiplier. BMR is calculated with the Mifflin-St Jeor equation: for men, 10 x weight(kg) + 6.25 x height(cm) minus 5 x age plus 5. For women, 10 x weight(kg) + 6.25 x height(cm) minus 5 x age minus 161. Pick the activity level that best matches your typical week, not your best week.
Common questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is an estimate of how many calories your body burns in a day, including your resting metabolism plus everything from walking and digestion to exercise. It is commonly used as a starting point for weight maintenance, loss or gain targets.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body needs at complete rest, just to keep organs and basic functions running. TDEE takes that BMR and multiplies it by an activity factor to account for daily movement and exercise, giving a more realistic total for how many calories you actually burn in a day.
How accurate is the Mifflin-St Jeor formula?
Mifflin-St Jeor is one of the most widely used and best-validated formulas for estimating BMR in healthy adults, generally considered more accurate than the older Harris-Benedict equation. It is still a population-average formula: individual metabolism varies with muscle mass, hormones, genetics and medical conditions, so treat the result as a starting estimate, not an exact number.
Should I eat exactly my TDEE every day?
TDEE is usually used as a baseline. Eating close to your TDEE tends to maintain weight, a moderate deficit below it tends to support weight loss, and a moderate surplus above it tends to support weight gain. Any specific target, especially for medical weight management, is best set with a doctor or registered dietitian who can account for your full health picture.
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