TDEE Calculator
tdee calculator. Get instant, accurate results. Enter values for instant results with step-by-step formulas.
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.