Try it: get your BMR and TDEE
Enter your stats and activity level — the calculator runs entirely in your browser, no account and no data sent anywhere.
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is every calorie your body burns in a day: your resting metabolism plus digestion, daily movement, your job, and any exercise on top. It's the number that actually determines whether you gain, maintain, or lose weight — not a guess, a calculation from your own stats.
The calculator above uses the Mifflin-St Jeor equation to first find your BMR (Basal Metabolic Rate) — the calories you'd burn lying still all day:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE then multiplies BMR by an activity factor for how much you move in an average day (not counting dedicated workouts — job and lifestyle only):
| Factor | Daily activity level |
|---|---|
| ×1.2 | Mostly sitting — desk job, drive everywhere |
| ×1.3 | Lightly moving — some walking and standing |
| ×1.4 | On your feet a lot — teacher, retail, chasing kids |
| ×1.5 | Active job — nurse, server, mail carrier |
| ×1.6 | Physical labor — construction, warehouse, farm |
Mifflin-St Jeor is generally regarded as the most accurate BMR formula for the general population, but it's still an estimate — actual metabolism varies with muscle mass, genetics, and health. Use it as a well-informed starting point, then adjust based on your real weight trend over a couple of weeks.
Illustrative example: BMR and TDEE for one person
Here's an illustrative example for a 34-year-old woman, 5'6" (66 in), 150 lb, who is "on your feet a lot" (activity factor ×1.4).
| Metric | Value |
|---|---|
| BMR (Mifflin-St Jeor) | 1,397 cal/day |
| TDEE (BMR × 1.4) | 1,956 cal/day |
TDEE calculator FAQ
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the number of calories your body burns in a day, including your resting metabolism (BMR) plus everything you do on top of it: walking, your job, workouts, even digestion. Eating at your TDEE keeps your weight roughly stable; eating below it creates a deficit for fat loss, and eating above it creates a surplus for gaining weight.
How is BMR calculated?
This calculator uses the Mifflin-St Jeor equation, widely considered one of the most accurate BMR formulas for the general population. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. BMR is then multiplied by an activity factor to estimate TDEE.
Is this TDEE calculator accurate?
It's a well-validated estimate, not a lab measurement. Mifflin-St Jeor is accurate to within about 10% for most people, but individual metabolism varies with muscle mass, genetics, hormones, and health conditions. Treat the number as a solid starting point and adjust based on your real-world weight trend over 2-3 weeks.
Should I eat at, above, or below my TDEE?
Eat at your TDEE to maintain your current weight, below it (typically a 300-500 calorie deficit) to lose fat gradually, or above it (typically a 200-300 calorie surplus) to support lean muscle gain. This is general education, not medical or nutrition advice — talk to a physician or registered dietitian before making changes, especially with any medical condition.
Gear that makes hitting your number easier
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Digital food scale
Portion accuracy matters far more than app precision — a scale closes the gap between your TDEE number and what actually lands on the plate.
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Pre-portioned containers turn "hit my calories today" into a decision you make once a week instead of three times a day.
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An easy way to close a protein gap without adding much bulk to a calorie-limited day.
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