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TDEE Calculator

Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor formula. Shows maintenance calories, BMR, and calorie targets for weight loss or gain. Metric and imperial.

TDEE (Maintenance Calories)

2,633 cal/day

BMR (Base Metabolic Rate)

1,699 cal/day

Calorie Targets

Mild weight loss (−0.25 kg/wk)

2,383 cal

Weight loss (−0.5 kg/wk)

2,133 cal

Mild weight gain (+0.25 kg/wk)

2,883 cal

Weight gain (+0.5 kg/wk)

3,133 cal

This is an estimate using the Mifflin-St Jeor formula. Actual calorie needs vary based on health conditions and body composition. Consult a dietitian or healthcare provider for personalized guidance.

How TDEE Calculation Works

TDEE calculation has two steps. First, calculate your BMR (Basal Metabolic Rate) — the calories your body burns at complete rest just to sustain life. This uses the Mifflin-St Jeor formula, which accounts for weight, height, age, and sex.

Second, multiply BMR by an activity factor to account for movement and exercise. A sedentary person (×1.2) burns only slightly more than at rest, while a very active person (×1.9) nearly doubles their calorie needs through activity alone.

Weight loss targets: −250 cal/day = ~0.25 kg/week, −500 cal/day = ~0.5 kg/week. Weight gain targets: +250 cal/day = ~0.25 kg/week, +500 cal/day = ~0.5 kg/week. These are estimates — individual results vary. Consult a healthcare provider before making significant dietary changes.

TDEE Calculator FAQs

What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes your BMR (basal metabolic rate — calories burned at rest) multiplied by an activity factor. Eating at your TDEE maintains your current weight; eating below causes weight loss, above causes weight gain.
What is the Mifflin-St Jeor formula?
The Mifflin-St Jeor equation is considered the most accurate BMR estimation formula for most people. Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5. Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161. This formula was validated in a 1990 study and is the preferred formula used by most registered dietitians.
How many calories should I eat to lose weight?
A deficit of 500 calories/day below TDEE typically results in approximately 0.5 kg (1 lb) per week of fat loss. A 250-calorie deficit results in ~0.25 kg/week. Very large deficits (below 1200 cal for women, 1500 for men) are not recommended as they risk muscle loss and nutrient deficiencies. Consult a dietitian for personalized guidance.
Which activity level should I choose?
Sedentary: desk job, little movement. Light: 1-3 gym sessions/week or an active job like teaching. Moderate: 3-5 days of moderate exercise per week. Active: hard exercise 6-7 days/week or a very physical job. Very Active: twice-daily training, hard physical labor all day. Most people overestimate their activity level — when in doubt, choose lower.
Why does my actual weight change differ from the calculation?
TDEE calculations are estimates. Individual metabolic rates vary by 15-20% from predictions. Hormones, sleep quality, gut microbiome, and other factors affect metabolism. Track actual calories and weight for 2-3 weeks to calibrate — if you're eating at calculated TDEE but gaining weight, your actual TDEE is lower than estimated.
Should I eat my workout calories back?
This depends on how you calculated TDEE. If you used an activity multiplier that includes your workouts (e.g., "active"), you have already accounted for exercise calories — don't eat them back. If you used "sedentary" and plan to add exercise calories separately, then yes, add them. This calculator's activity multiplier includes exercise in the estimate.

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