TDEE Calculator
tdee calculator. Get instant, accurate results. Enter values for instant results with step-by-step formulas.
Calculator
Adjust values & calculate5'10" (178 cm)
Daily Calories by Goal
Formula
This calculator uses the Mifflin-St Jeor equation to estimate BMR. TDEE is then estimated by multiplying BMR by an activity factor ranging from 1.2 for sedentary users up to 1.9 for very active users.
Last reviewed: January 2026
Worked Examples
Example 1: Male Weight Loss Plan
Example 2: Female Muscle Gain Plan
Background & Theory
The TDEE Calculator applies the following established principles and formulas. Health and medicine calculators are grounded in validated physiological measurement methods established through decades of clinical research. Body Mass Index, or BMI, is calculated by dividing weight in kilograms by height in meters squared (kg/m²), a formula originating from Adolphe Quetelet's 19th-century statistical work and later codified by the WHO into standard classifications: underweight below 18.5, normal weight 18.5 to 24.9, overweight 25 to 29.9, and obese at 30 and above. Basal Metabolic Rate quantifies the minimum energy required to sustain life at rest. The Mifflin-St Jeor equation, published in 1990 and widely regarded as the most accurate for most adults, calculates BMR as (10 × weight in kg) + (6.25 × height in cm) − (5 × age) ± sex adjustment. The older Harris-Benedict equations, revised in 1984 by Roza and Shizgal, remain in common use. Total Daily Energy Expenditure is derived by multiplying BMR by a physical activity factor ranging from 1.2 for sedentary individuals to 1.9 for extremely active ones, following the methodology validated by doubly labeled water studies. Body fat percentage can be estimated without laboratory equipment using the U.S. Navy circumference method, which uses neck, waist, and hip measurements, or via BMI-derived equations adjusted for age and sex. The Jackson-Pollock skinfold method offers higher precision with calipers. Blood pressure classification, according to the American College of Cardiology and the 2017 ACC/AHA guidelines, defines normal as below 120/80 mmHg, elevated as 120 to 129 systolic, and hypertension stage 1 as 130 to 139 systolic or 80 to 89 diastolic. Target heart rate zones for aerobic exercise are derived from maximum heart rate estimates, most commonly using the formula 220 minus age in years, with moderate-intensity training typically defined as 50 to 70 percent of maximum heart rate and vigorous intensity at 70 to 85 percent, consistent with CDC and American Heart Association guidelines. These thresholds guide safe and effective cardiovascular conditioning.
History
The history behind the TDEE Calculator traces back through the following developments. The history of health measurement stretches back to ancient Greece, where Hippocrates around 400 BCE laid the foundation for observational medicine by systematically recording patient symptoms, diet, and environment. His humoral theory, though scientifically superseded, established the principle that the body operates as an interconnected system subject to measurable imbalance. The transformation toward modern medicine accelerated in the 19th century. Louis Pasteur and Robert Koch developed germ theory in the 1860s and 1870s, identifying microorganisms as disease agents and enabling targeted interventions. Florence Nightingale, working during the Crimean War in the 1850s, introduced statistical analysis to nursing practice, demonstrating through data visualization that sanitation reduced mortality. Her work is foundational to evidence-based health measurement. The discovery of vitamins in the early 20th century, beginning with Casimir Funk's coinage of the term in 1912 and culminating in the isolation of vitamins A through K, created the field of nutritional science and gave rise to dietary reference intake frameworks. The World Health Organization, founded in 1948, subsequently established global standards for health metrics, disease classification through the International Classification of Diseases, and recommended daily allowances. The BMI as a clinical screening tool gained traction in the 1970s through Ancel Keys' large-scale epidemiological work, which validated Quetelet's index as a population-level obesity indicator. Through the 1980s and 1990s, the Framingham Heart Study produced landmark data linking cholesterol, blood pressure, and lifestyle factors to cardiovascular disease risk, directly shaping the numeric thresholds still used in health calculators. The evidence-based medicine movement, formalized by Gordon Guyatt and colleagues at McMaster University in the early 1990s, demanded that all health recommendations derive from systematically graded clinical evidence. The digital health era beginning in the 2000s brought these formulas to consumer devices, wearable sensors, and smartphone applications, expanding access to health self-monitoring on a global scale and enabling population-level data collection that continues to refine clinical reference ranges.
Key Features
- Calculate Total Daily Energy Expenditure (TDEE) by combining basal metabolic rate with an activity multiplier, then set a calorie target with a surplus or deficit appropriate for the user's goal.
- Generate a macronutrient split in grams and percentages tailored to bulking, cutting, or maintenance goals, with protein, carbohydrate, and fat targets derived from body weight and calorie budget.
- Look up Dietary Reference Intakes (DRI) for vitamins and minerals by age group and biological sex, covering recommended daily amounts, upper limits, and common dietary sources.
- Compute the glycemic load of a meal by combining the glycemic index of each food with its carbohydrate content, giving a more practical measure of blood sugar impact than glycemic index alone.
- Recommend daily protein intake in grams per kilogram of body weight based on activity level and goal, with ranges drawn from sports nutrition and clinical guidelines.
- Estimate daily hydration needs from body weight and activity level using established fluid intake formulas, with adjustments for exercise duration and environmental heat.
- Compare the nutritional profiles of two or more foods side by side across calories, macros, fiber, and key micronutrients, making it easy to evaluate food label trade-offs.
- Calculate intermittent fasting eating and fasting windows for common protocols (16:8, 18:6, 5:2) based on the user's preferred wake time and lifestyle schedule.
Frequently Asked Questions
Formula
TDEE = BMR x Activity Factor
This calculator uses the Mifflin-St Jeor equation to estimate BMR. TDEE is then estimated by multiplying BMR by an activity factor ranging from 1.2 for sedentary users up to 1.9 for very active users.
Worked Examples
Example 1: Male Weight Loss Plan
Problem: 30-year-old male, 180 lbs, 5'10\" (70 inches), moderately active, wants to lose weight.
Solution: Convert: Weight = 81.6 kg, Height = 177.8 cm\nBMR = 10(81.6) + 6.25(177.8) - 5(30) + 5 = 816 + 1111 - 150 + 5 = 1,782 cal\nTDEE = 1,782 × 1.55 (moderate activity) = 2,762 cal\nFor 1 lb/week loss: 2,762 - 500 = 2,262 cal/day\nMacros at 30/40/30: Protein 170g, Carbs 226g, Fat 75g
Result: TDEE: 2,762 cal | Weight loss target: 2,262 cal/day
Example 2: Female Muscle Gain Plan
Problem: 25-year-old female, 135 lbs, 5'5\" (65 inches), very active, wants to build muscle.
Solution: Convert: Weight = 61.2 kg, Height = 165.1 cm\nBMR = 10(61.2) + 6.25(165.1) - 5(25) - 161 = 612 + 1032 - 125 - 161 = 1,358 cal\nTDEE = 1,358 × 1.725 (very active) = 2,343 cal\nFor lean bulk: 2,343 + 250 = 2,593 cal/day\nMacros at 30/45/25: Protein 195g, Carbs 292g, Fat 72g
Result: TDEE: 2,343 cal | Lean bulk target: 2,593 cal/day
Example 3: Mifflin et al. — Predictive Equation for Resting Energy Expenditure
Problem: 30-year-old male, 180 lbs, 5'10\" (70 inches), moderately active, wants to lose weight.
Solution: Convert to metric:\nWeight = 180 x 0.4536 = 81.6 kg\nHeight = 70 x 2.54 = 177.8 cm\n\nBMR = 10 x 81.6 + 6.25 x 177.8 - 5 x 30 + 5 = 1,782 cal\nTDEE = 1,782 x 1.55 = 2,762 cal\nModerate fat-loss target = 2,762 - 500 = 2,262 cal/day
Result: TDEE: 2,762 cal | Weight loss target: 2,262 cal/day
Frequently Asked Questions
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period, including all activities from sleeping to exercising. It matters because it's the foundation of any nutrition plan. To lose weight, eat below your TDEE (caloric deficit). To gain weight, eat above it (caloric surplus). To maintain, eat at your TDEE. Without knowing your TDEE, you're guessing at your calorie needs. TDEE accounts for your Basal Metabolic Rate (BMR — calories burned at rest), the thermic effect of food (calories burned digesting), and physical activity.
How accurate is the TDEE calculation?
TDEE calculators provide an estimate within 10-15% accuracy for most people. The Mifflin-St Jeor equation used here is considered the most accurate BMR formula, validated in multiple studies. However, individual variation exists due to genetics, body composition, hormone levels, and NEAT (Non-Exercise Activity Thermogenesis — fidgeting, walking, etc.). Use your TDEE as a starting point, then track your weight for 2-3 weeks. If you're not seeing expected results, adjust by 100-200 calories. The calculator works best when you honestly assess your activity level.
What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is the minimum calories your body needs to sustain basic life functions while completely at rest — breathing, circulation, cell production, and organ function. It's what you'd burn lying in bed all day. TDEE is your BMR multiplied by an activity factor that accounts for all movement and exercise. For most people, BMR accounts for 60-70% of TDEE. You should never eat below your BMR for extended periods, as this can cause metabolic adaptation, muscle loss, and nutrient deficiencies. A safe caloric deficit is 500-750 below TDEE, not below BMR.
How accurate is a TDEE calculator?
It is an estimate, not a lab measurement. For many adults it is close enough to start planning calories, but the best approach is to track results for a few weeks and then adjust intake up or down based on progress.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at rest for basic functions such as breathing and circulation. TDEE starts with BMR and then adds activity through an exercise and lifestyle multiplier.
What is BMR and how does it differ from TDEE?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to sustain basic functions — breathing, circulation, cell repair, and temperature regulation. It accounts for 60-75% of total daily energy expenditure. The Mifflin-St Jeor equation (the current clinical standard) calculates BMR as: Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5; Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161. Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor: 1.2 (sedentary), 1.375 (lightly active 1-3 days/week), 1.55 (moderately active 3-5 days/week), 1.725 (very active 6-7 days/week), 1.9 (extremely active). TDEE is the calorie level that maintains your current weight.
References
Reviewed by Rahul Singh, Health & Wellness Specialist · Editorial policy