TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and BMR using the Mifflin-St Jeor formula. Includes cut, maintain, and bulk calorie targets — instant, browser-based, no signup.
Why Use TDEE Calculator?
TDEE — Total Daily Energy Expenditure — is the foundation of any nutrition plan. Calorie targets without it are guesswork: eat too far below TDEE and progress stalls while you lose muscle; eat above and you gain fat instead of strength. This calculator uses the Mifflin-St Jeor equation (1990, the formula registered dietitians cite as more accurate than the older Harris-Benedict) and shows you the cut, maintain, and bulk targets in one card so you can plan calories and macros around real numbers, not guesses. Estimate only — pair it with weekly weigh-ins and recompute as your weight changes.
How to Use TDEE Calculator
- Enter your sex, age, height, and weight. Toggle units to metric (cm, kg) or imperial (ft/in, lb) — both produce identical results.
- Pick the activity level that matches your real weekly routine: Sedentary (desk job, no workouts), Light (1-3 workouts), Moderate (3-5), Active (6-7), or Very Active (twice-daily training or physical job).
- Read your TDEE — total calories burned per day — and your BMR (the calories you'd burn at complete rest).
- Use the cut, maintain, and bulk targets to set a daily calorie goal. A 500 kcal deficit drops roughly 1 lb (0.45 kg) per week.
- Reweigh and recalculate every 4 weeks. As bodyweight changes your TDEE changes — recompute so your deficit or surplus stays accurate.
Worked Examples
30-year-old male, moderately active, fat-loss target
Male • 30 yr • 180 cm • 80 kg • Moderate activity (3-5 workouts/week)
BMR: 1,780 kcal • TDEE: 2,759 kcal • Cut −500 = 2,259 kcal/day for ~1 lb/week loss
Multiplier 1.55 × BMR. A 500 kcal deficit projects roughly 0.45 kg / 1 lb of weight loss per week.
28-year-old woman, lightly active, recomp
Female • 28 yr • 165 cm • 62 kg • Light activity (1-3 workouts/week)
BMR: 1,389 kcal • TDEE: 1,910 kcal • Maintain 1,910 / Cut −250 = 1,660 / Bulk +250 = 2,160
Recomp (build muscle while losing fat) works near maintenance with high protein. Track weekly averages, not daily.
45-year-old man, sedentary desk job, lean bulk
Male • 45 yr • 175 cm • 75 kg • Sedentary (no scheduled exercise)
BMR: 1,571 kcal • TDEE: 1,885 kcal • Bulk +500 = 2,385 kcal/day
Sedentary multiplier 1.2 × BMR. If you start lifting 3×/week, recompute on Light (1.375) — your TDEE jumps ~300 kcal.
About TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the total number of calories a person burns in 24 hours, including basal metabolic processes, daily movement, exercise, and the energy cost of digesting food. This calculator computes TDEE in two steps. First, it estimates Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — published by Mifflin MD, St Jeor ST, et al. in 'A new predictive equation for resting energy expenditure in healthy individuals' (American Journal of Clinical Nutrition, 1990, 51:241-7). Mifflin-St Jeor consistently outperforms the older Harris-Benedict equation on modern populations and is the formula most registered dietitians and clinical nutritionists default to. Second, BMR is multiplied by an activity factor (1.2-1.9) based on your weekly exercise pattern, producing TDEE. From there, the calculator shows cut (-250, -500, -750 kcal), maintain, and bulk (+250, +500) targets so you can pick a daily calorie goal that aligns with your goal. All math runs client-side in your browser — your numbers never leave your device. This is an estimate, not a substitute for individualized advice from a registered dietitian or physician.
Troubleshooting & Common Issues
My result seems much lower than what I actually eat
Three usual culprits. (1) You're probably more active than 'Sedentary' if you walk to transit or chase kids — bump up to Light. (2) Restaurant portions and condiments add 200-500 kcal beyond what people estimate. (3) BMR slows with age and chronic dieting; if you've been in a deficit for months, your real TDEE may be 10-15% below the formula. Try the estimate for 14 days and adjust based on actual weight change.
Different calculators give me different TDEE numbers
Most online calculators use one of three formulas: Harris-Benedict (older, less accurate on modern populations), Mifflin-St Jeor (this calculator — current clinical default), or Katch-McArdle (uses body fat % instead of weight, more accurate if you know your body fat). Pick one and stick with it across the cut, maintain, and bulk cycle so your numbers are comparable across phases.
I can't decide between Light and Moderate activity
Use this rule: count only structured exercise sessions of 30+ minutes. Three 45-minute gym sessions a week = Light. Five = Moderate. Daily training plus a physical job = Very Active. Walking the dog and chores don't count — those are absorbed by the BMR multiplier already.
I lost 5 kg but my deficit is no longer working
Expected. Your TDEE drops as bodyweight drops (less mass to maintain) and as your body adapts to the deficit (metabolic adaptation). Recalculate with your new weight, and consider a 7-14 day diet break at maintenance every 8-12 weeks to reset hormonal markers and adherence.
Frequently Asked Questions
Is this medical advice?
No. This calculator provides an estimate based on the Mifflin-St Jeor equation (1990), a population-level formula. Individual metabolism varies by ±10-15%. Consult a registered dietitian or your physician before making significant diet or exercise changes — especially if you have a metabolic condition, eating disorder history, or are pregnant or breastfeeding.
How accurate is the TDEE formula?
The Mifflin-St Jeor equation has roughly ±10% accuracy across healthy adults at average body composition. It's less accurate at the extremes — very lean athletes (under-estimates BMR) and individuals with very high body fat (over-estimates). For best results, use the estimate for 14-21 days, track your weight, then adjust your daily calories up or down based on the actual rate of weight change.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — keeping organs running, blood circulating, body temperature stable. TDEE (Total Daily Energy Expenditure) is BMR plus the energy cost of all daily movement and exercise. TDEE is what you actually eat against; BMR is just the foundation.
Can I use this for weight loss?
Yes. To lose weight, eat below your TDEE. A 500 kcal/day deficit yields roughly 0.45 kg / 1 lb of weight loss per week. Larger deficits accelerate loss but increase muscle loss and rebound risk — most experts recommend deficits of 10-25% of TDEE. Pair with strength training and 0.7-1.0 g protein per pound of bodyweight to preserve muscle.
Does this work for women the same way?
Yes — the calculator uses sex-specific Mifflin-St Jeor coefficients. Female BMR is roughly 5-10% lower than male BMR at the same age, height, and weight, and the formula accounts for that. Menstrual cycles and hormonal birth control can shift TDEE by a few percent across the month; track 4-week averages rather than reacting to single weigh-ins.
Should I recalculate as I lose or gain weight?
Yes. Recompute every 4-6 weeks or every 5-10 lb / 2-5 kg change. As bodyweight drops, BMR drops with it — meaning the same daily calories that produced a 500 kcal deficit will eventually produce a 200 kcal deficit. Recalculating keeps your deficit or surplus stable across the diet.
Does the calculator store or send my data?
No. The TDEE calculation runs entirely in your browser — your sex, age, height, and weight never leave your device. There's no signup, no account, and no analytics on the inputs. Refresh the page and your data is gone.
Related Tools
Markup Calculator
Calculate markup percentage, profit margin, selling price, and profit — and convert between markup and margin instantly. Includes a reference table for common percentages and formulas explained.
Scientific Notation Converter
Convert numbers to and from scientific notation, E notation, and engineering notation. Includes a scientific notation calculator with step-by-step solutions.
Aspect Ratio Calculator
Calculate aspect ratios from dimensions, derive missing dimensions from a ratio + one side, and resize images proportionally. Includes 7 common-ratio presets, decimal output, and the modern CSS aspect-ratio property value.
Unit Converter
Convert between 80+ units across length, weight, temperature, digital data (MB/GB/TB), speed, time, volume, and area. Includes a tip calculator with bill splitting and percentage presets.
Was this tool helpful?