Why use this calculator
Knowing your TDEE is the foundation of any nutrition plan. It tells you how many calories you burn daily so you can eat appropriately for your goals.
How to use it
Select your preferred unit system (metric or imperial), then input your weight, height, age, and sex. Choose your typical activity level. The calculator uses the Mifflin-St Jeor equation to estimate your BMR and multiplies it by your activity factor.
The formula
Mifflin-St Jeor: Males: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. Females: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. TDEE = BMR x Activity Factor.
Worked examples
30-year-old male, 170 lbs, 70 inches, moderately active
BMR of about 1,695 kcal, TDEE of about 2,627 kcal
25-year-old female, 130 lbs, 64 inches, lightly active
BMR of about 1,304 kcal, TDEE of about 1,793 kcal
When people use it
- Setting calorie targets for weight management
- Planning nutrition for endurance training
- Understanding your baseline energy needs
- Comparing energy expenditure across activity levels
Tips
- Your TDEE is an estimate; track your weight over 2-3 weeks to calibrate
- Be honest about your activity level to get a more accurate result
- TDEE can change as you gain or lose weight, so recalculate periodically
Questions people ask
- What is the difference between BMR and TDEE?
- BMR is the calories your body burns at complete rest. TDEE adds your daily activity, exercise, and non-exercise movement on top of BMR.
- Which equation is most accurate?
- The Mifflin-St Jeor equation is considered the most accurate for most people, within about 10% of actual energy expenditure.