TDEE Calculator (BMR + Calorie Needs)
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. Get calorie targets for cutting, maintenance, and bulking.
What TDEE tells you
Your Total Daily Energy Expenditure is the number of calories your body burns in a day, all activity included. Eat below that number and you lose weight; eat above it, you gain. Eat at it, you maintain. TDEE is the foundation of all serious nutrition planning — more useful than any diet name.
The Mifflin-St Jeor equation
This calculator uses the Mifflin-St Jeor formula, the modern gold standard for BMR estimation: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 (men) or -161 (women). It then multiplies by an activity factor (1.2 sedentary to 1.9 extra active) to get TDEE.
Picking the right activity level
Most people overestimate their activity level. A desk job with occasional walks is sedentary (1.2), not moderate. Three weekly gym sessions plus a desk job is light (1.375) to moderate (1.55), depending on intensity. Very active (1.725) assumes hard physical activity 6+ days/week. Extra (1.9) is for elite athletes or physical labor jobs.
Using TDEE for your goal
Fat loss: Eat 300-500 calories below TDEE. Faster than that and you risk muscle loss, hunger, and metabolic adaptation. Maintenance: Eat at TDEE. Weight should stay stable within 3-5 lb across a month. Muscle gain: Eat 200-400 above TDEE with adequate protein (0.8-1g per lb bodyweight) and a progressive strength routine. Aggressive surplus (500+) mostly adds fat.
Protein, carbs, and fat within your calories
Calories determine weight change. Macros determine body composition and how well you feel. Protein: 0.7-1g per lb bodyweight preserves muscle on a cut and builds it on a bulk. Fat: 20-35% of calories minimum for hormonal health. Carbs:Fill the remaining calories — they fuel training and recovery. Don't demonize any single macro; calorie balance dominates.
Frequently asked questions
What's the difference between BMR and TDEE?▾
BMR (basal metabolic rate) is what your body burns at complete rest — just keeping you alive. TDEE is BMR multiplied by an activity factor, reflecting what you actually burn throughout the day. TDEE is the number that matters for meal planning.
Why Mifflin-St Jeor and not Harris-Benedict?▾
Research from 2005 onward has consistently shown Mifflin-St Jeor is more accurate for modern populations (within ~10% for most people). Harris-Benedict dates to 1919 and tends to overestimate BMR, especially for women and older adults. All calculators with good scientific grounding use Mifflin-St Jeor today.
How accurate is my calculated TDEE?▾
Typically within 5-10% of actual. Individual metabolic variation (genetics, muscle mass composition, gut microbiome) can shift it either way. The best way to refine is: eat at calculated TDEE for 2-3 weeks, weigh yourself daily, and adjust if weight trends up or down unexpectedly.
Is a 500-calorie deficit always the right goal for fat loss?▾
It's a common benchmark — 500/day × 7 days = 3,500 calories = roughly 1 lb of fat per week. But aggressive deficits over 20% of TDEE often backfire: hunger, metabolic adaptation, lost muscle, and binge-rebound cycles. For most people, a 10-15% deficit is more sustainable and preserves muscle better.
How should I adjust TDEE over time?▾
As you lose weight, your TDEE drops (less mass to maintain and move). Recalculate every 10-15 lb of change. As you gain muscle, TDEE rises. As you age, TDEE slowly drops (about 1-2% per decade). Quick heuristic: if your weight has been flat for 2+ weeks, your current intake IS your current TDEE.
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