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TDEE Calculator | Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Accurate calorie needs based on age, gender, height, weight, and activity level.
TDEE Calculator
Calculate how many calories you burn per day based on your stats and activity level.
How TDEE is Calculated
TDEE = BMR × Activity Multiplier. We use the Mifflin-St Jeor equation (1990), the most accurate BMR formula validated by research. BMR for men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. The activity multiplier ranges from 1.2 (sedentary) to 1.9 (extra active).
FAQ
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate, physical activity, and the thermic effect of food.
How accurate is TDEE?
TDEE formulas are accurate within approximately 10-15% for most people. Individual variation exists due to genetics, hormones, and body composition. Use your TDEE as a starting point and adjust based on actual weight changes over 2-4 weeks.
Should I eat my TDEE to maintain weight?
Yes. Eating at your TDEE should maintain your current weight. To lose weight, eat 300-500 calories below TDEE. To gain weight/muscle, eat 200-400 calories above TDEE.
Why is the Mifflin-St Jeor equation used?
The Mifflin-St Jeor equation (1990) is considered the most accurate BMR formula for most adults. It outperforms the older Harris-Benedict equation, especially for overweight individuals, according to a 2005 systematic review in the Journal of the American Dietetic Association.
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