TDEE calculator
Estimate your total daily energy expenditure (the calories you burn per day) from your age, sex, height, weight and activity, using the Mifflin-St Jeor equation. Results for every activity level, in metric or US units.
How this calculator works
It first estimates your basal metabolic rate (BMR), the energy your body uses at complete rest, with the Mifflin-St Jeor equation. A 2005 systematic review in the Journal of the American Dietetic Association found it the most reliable of the common equations for healthy adults, predicting resting metabolic rate within 10% of the measured value in more people than any alternative.
BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × activity factor
It then multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (physical job plus training). The table under your result shows your TDEE at every level, so you can see how much the choice matters.
What to do with your number
- Maintain: eat around your TDEE.
- Lose weight: eat below it. About 500 calories a day under TDEE is a common starting deficit; the calorie deficit calculator sets a precise target.
- Gain muscle: eat slightly above it, around 250–500 calories, with enough protein (protein calculator).
Treat the result as a hypothesis. Log what you eat for two to three weeks and watch your weight trend: if it holds steady, that intake is your real TDEE. Trackers with an adaptive TDEE do this arithmetic for you from your own data.
Questions
What is TDEE?
Total daily energy expenditure is the number of calories your body uses in a full day: your basal metabolic rate (BMR), plus the energy for digestion, daily movement and exercise. Eating at your TDEE keeps your weight roughly stable.
How accurate is a TDEE calculator?
It is a starting estimate. The Mifflin-St Jeor equation predicts resting metabolism within about 10% for most adults, and activity multipliers add more uncertainty. Track your intake and weight for two to three weeks and adjust from what actually happens.
Should I eat my TDEE to lose weight?
No. Eating at your TDEE maintains your weight. To lose weight, eat below it; a deficit of about 500 calories a day is a common starting point. Use the calorie deficit calculator to set a pace.
Which activity level should I pick?
Most people overestimate. If you have a desk job and work out three times a week, "lightly active" is usually closer than "moderately active". When unsure, choose the lower level and adjust after a few weeks of tracking.
Sources
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775–789.
- FAO/WHO/UNU. Human energy requirements. Report of a Joint FAO/WHO/UNU Expert Consultation. Rome; 2004 (physical activity levels).
Built and checked by Ingrid Solberg. Last reviewed October 22, 2026. All formulas: formulas & sources.