←Health
❤️ Health · calculatorMedically reviewed

TDEE Calculator — Total Daily Energy Expenditure

Calculate your Total Daily Energy Expenditure (TDEE) based on your BMR and activity level. Know exactly how many calories you need per day.

What is this calculator?

The TDEE (Total Daily Energy Expenditure) calculator estimates the total number of calories you burn per day, including basal metabolic rate (BMR) and physical activity. It uses the Mifflin-St Jeor equation for BMR and multiplies by an activity factor to determine your maintenance calories.

Formula

For males: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5. For females: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161. TDEE = BMR × activity factor (sedentary=1.2, light=1.375, moderate=1.55, active=1.725, very active=1.9). Weight loss target = TDEE - 500 kcal/day; weight gain target = TDEE + 500 kcal/day.

Example

A 30-year-old female, 165 cm tall, 70 kg, with moderate activity: BMR = 10×70 + 6.25×165 - 5×30 - 161 = 700 + 1031.25 - 150 - 161 = 1420.25 kcal/day. TDEE = 1420.25 × 1.55 = 2201.39 kcal/day. Weight loss target = 1701 kcal/day; weight gain target = 2701 kcal/day.

How to use

  1. 1Enter your weight (kg), height (cm), age (years), sex (male/female), and activity level (sedentary to very active) into the respective fields.
  2. 2Click 'Calculate' to compute your BMR using the Mifflin-St Jeor equation, then multiply by the activity factor to get your TDEE. The calculator also provides calorie targets for weight loss and gain.
  3. 3Your BMR is the calories needed at rest. TDEE is your maintenance calories. To lose weight, consume fewer calories than your TDEE (e.g., 500 kcal less); to gain weight, consume more (e.g., 500 kcal more). Adjust based on your goals.

Frequently Asked Questions

What is the Mifflin-St Jeor equation and why is it used?
The Mifflin-St Jeor equation is a widely validated formula for estimating BMR. It uses weight, height, age, and sex. For males: BMR = 10W + 6.25H - 5A + 5; for females: BMR = 10W + 6.25H - 5A - 161. It is considered more accurate than the Harris-Benedict equation for the general population.
How do I interpret the weight loss and weight gain targets?
Weight loss target is TDEE minus 500 kcal/day, which typically results in about 0.5 kg (1 lb) loss per week. Weight gain target is TDEE plus 500 kcal/day, leading to about 0.5 kg gain per week. These are estimates; individual results may vary.
When should I use this TDEE calculator?
Use this calculator to determine your daily calorie needs for weight maintenance, loss, or gain. It is ideal for setting initial calorie goals. However, it provides estimates; actual needs may differ due to genetics, muscle mass, and metabolic adaptations. Adjust based on real-world progress.
What does BMR mean and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions like breathing and circulation. TDEE includes BMR plus calories burned through physical activity and digestion. TDEE is always higher than BMR unless you are completely inactive.
Is the Mifflin-St Jeor equation recommended by health authorities?
Yes, the Mifflin-St Jeor equation is endorsed by the Academy of Nutrition and Dietetics and is commonly used in clinical settings. It was developed in 1990 and has been validated across diverse populations, though individual accuracy may vary.

Continue Your Journey

Weight Loss Journey

2
❤️
Calorie Deficit Calculator
Find your daily calorie deficit for safe weight loss. Our calorie deficit calculator is based on TDEE with nutritionist targets. Free, no sign-up required.
3
❤️
Ideal Weight Calculator
Find ideal weight using 4 medical formulas: Robinson, Miller, Devine, and Hamwi. Get healthy weight range by height and sex. Free, no sign-up required.
4
❤️
Body Fat Calculator
Estimate body fat percentage via US Navy and BMI methods. Enter height, weight, and measurements for results. Free body fat percentage calculator, no sign-up.
5
❤️
BMI Calculator
Calculate your BMI instantly with WHO standards. Find your weight category and healthy weight range. Includes tips. Free bmi calculator, no sign-up required.
Explore all Health calculators →