TDEE Calculator: Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure and BMR using the Mifflin-St Jeor equation. Supports metric and imperial units.
A TDEE (Total Daily Energy Expenditure) calculator that uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate, then multiplies it by your activity level to give your daily calorie needs. Enter your age, sex, height, and weight in metric or imperial units, pick your activity level, and get your BMR, TDEE, and calorie targets for cutting, maintaining, or bulking. All calculations run in your browser.
TDEE stands for Total Daily Energy Expenditure: the total number of calories your body burns in a day, accounting for both basic biological functions and physical activity. It is calculated in two steps. First, your Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation, which factors in body weight, height, age, and biological sex. BMR represents the calories you would burn if you did nothing but rest. Second, BMR is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active) to arrive at TDEE.
Knowing your TDEE lets you set a calorie target with a clear purpose. Eating at TDEE maintains your current weight. Eating 250-500 calories below TDEE creates a deficit that typically produces around 0.5-1 lb of fat loss per week, assuming the deficit comes from food rather than extreme restriction. Eating 250-500 calories above TDEE supports muscle gain during a dedicated training phase. These are estimates: individual metabolism, hormones, gut efficiency, and food composition all introduce variability. Track your actual weight trend over 2-4 weeks and adjust your target from there.
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Enter your stats
Choose metric or imperial, then fill in your biological sex, age, height, and weight. All four inputs are needed for the Mifflin-St Jeor equation.
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Select your activity level
Pick the option that best describes your typical week. Honest activity-level selection matters more than rounding height or weight to a round number.
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Read your results
The calculator shows your BMR, TDEE, and a table of calorie targets from aggressive cut to aggressive bulk. Adjust targets every few weeks based on real weight trends.
Set a fat-loss calorie target
Use TDEE minus 300-500 calories as your daily target to create a moderate deficit without losing muscle.
Plan a muscle-building phase
Eat 200-300 calories above TDEE to support hypertrophy while minimizing excess fat gain.
Find maintenance calories
Dial in your maintenance intake after a cut or bulk to stabilize weight before the next phase.
Estimate calorie needs before a sports event
Athletes training heavily can use the active or very-active multiplier to see how much extra fuel their schedule demands.
What is the Mifflin-St Jeor equation?
It is the formula used to estimate BMR: (10 x kg) + (6.25 x cm) - (5 x age) + 5 for males, and the same formula minus 161 for females. Research shows it is among the most accurate for most non-athlete adults.
How accurate is the TDEE estimate?
For most sedentary to moderately active adults, the Mifflin-St Jeor equation is accurate to within 10%. Very muscular or very lean individuals may find the estimate low; those with metabolic conditions may find it high. Treat it as a starting point and adjust based on 2-4 weeks of tracked weight change.
Which activity level should I pick?
Sedentary means a desk job with no intentional exercise. Light means 1-3 days of moderate exercise per week. Moderate means 3-5 days. Active means 6-7 days of hard training. Very active means twice-daily training or a physically demanding job on top of regular exercise.
Is this calculator medical advice?
No. The results are estimates for educational and planning purposes only. Individual metabolism varies due to hormones, medical conditions, and other factors. Consult a registered dietitian or physician before making significant dietary changes, especially if you have a health condition.
Is my data private?
All calculations happen locally in your browser. No personal data is sent to any server or stored anywhere outside your device.