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TDEE Calculator Guide
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day, including activity. This calculator estimates your TDEE and your Basal Metabolic Rate (BMR) using the widely used Mifflin-St Jeor equation.
Mifflin-St Jeor BMR: Men = 10×kg + 6.25×cm − 5×age + 5; Women = 10×kg + 6.25×cm − 5×age − 161. TDEE = BMR × activity factor.
What Is TDEE and BMR?
BMR is the energy your body uses at complete rest just to keep you alive. TDEE multiplies that by an activity factor to reflect how much you move, giving the calories you burn on a typical day — roughly what you'd eat to maintain your weight.
Activity Multipliers
| Activity Level | Factor |
|---|---|
| Sedentary (little/no exercise) | 1.2 |
| Lightly active (1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extra active (hard exercise / physical job) | 1.9 |
Worked Example
A 30-year-old man, 160 lb (72.6 kg), 5 ft 9 in (175 cm), lightly active: BMR = 10×72.6 + 6.25×175 − 5×30 + 5 = 1,675 kcal; TDEE = 1,675 × 1.375 ≈ 2,303 kcal/day.
This is a general screening estimate for information only — not a diagnosis or medical advice. Individual health depends on many factors; talk to a healthcare professional for guidance specific to you.
See how your weight compares with our BMI Calculator, or estimate composition with the Body Fat Calculator.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure is the total calories you burn in a day, including activity — roughly the calories needed to maintain your weight.
How do I calculate my TDEE?
Calculate your BMR with the Mifflin-St Jeor equation, then multiply by an activity factor from 1.2 for sedentary to 1.9 for very active.
What is the difference between BMR and TDEE?
BMR is the calories burned at complete rest, while TDEE includes the calories burned through daily activity and exercise.
Which BMR formula is most accurate?
The Mifflin-St Jeor equation is widely regarded as one of the most accurate for the general population.
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