Total Daily Energy Expenditure (TDEE) Calculator
Estimate the calories you burn per day from BMR and an activity multiplier, with maintenance, cutting and bulking targets.
How it works
BMR (Mifflin-St Jeor) = 10×kg + 6.25×cm − 5×age + (men +5 / women −161) · TDEE = BMR × activity factor
Total daily energy expenditure is your resting metabolic rate multiplied by an activity factor that captures movement, exercise and the energy cost of digesting food. This calculator uses the Mifflin-St Jeor equation, which predicts resting metabolism more accurately than the older Harris-Benedict formula for most people. TDEE is the anchor for any calorie plan: eat below it to lose weight, above it to gain, and at it to maintain — adjusting from real-world results, since activity multipliers are estimates.
Worked example
A 30-year-old man, 75 kg and 178 cm: BMR = 10×75 + 6.25×178 − 5×30 + 5 = 1717.5 kcal. At a moderate 1.55 multiplier, TDEE ≈ 1717.5 × 1.55 = 2662 kcal/day.
Sources: Mifflin-St Jeor equation
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories you would burn at complete rest for 24 hours. TDEE adds everything else — walking, exercise, fidgeting and digestion — so it is always higher, typically 20–90% above BMR depending on activity.
How do I lose weight with my TDEE?
Eat below your TDEE. A deficit of about 500 kcal/day loses roughly 0.45 kg (1 lb) per week. Track results for a couple of weeks and adjust, because the activity multiplier is only an estimate.
Which BMR formula is best?
Mifflin-St Jeor is generally the most accurate for the general population and is used here. Katch-McArdle can be better if you know your body-fat percentage, since it works from lean mass.
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Educational estimate using standard formulas and population averages — not medical advice. Talk to a qualified clinician before making decisions about diet, training, or pregnancy.