TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and BMR using the Mifflin-St Jeor formula. Get personalized calorie targets for weight loss or muscle gain.
BMR (Basal Metabolic Rate)
Calories burned at complete rest
TDEE (Maintenance)
Calories to maintain current weight
Calorie targets by goal
Lose weight fast
−1 kg/week
kcal/day
Lose weight slowly
−0.5 kg/week
kcal/day
Gain weight
+0.5 kg/week
kcal/day
About TDEE
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor. BMR is estimated using the Mifflin-St Jeor equation (1990), which is considered more accurate than the older Harris-Benedict formula for most people.
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
These figures are estimates. Consult a dietitian or healthcare professional for personalised guidance.
How to use
- Select your sex, then enter your age, weight (kg), and height (cm).
- Choose the activity level that best matches how much you exercise each week.
- Your BMR and TDEE appear instantly, with calorie targets for weight loss, maintenance, and muscle gain.
Related calculators
- BMI Calculator — check your Body Mass Index
- Age Calculator — find your exact age for accurate TDEE inputs
- Weight Converter — convert lb to kg before entering
TDEE by goal
- TDEE for Weight Loss — how to calculate the right calorie deficit
- TDEE for Muscle Gain — optimal calorie surplus for lean bulking
Frequently Asked Questions
- Is this TDEE calculator free?
- Yes, completely free with no account required. All calculations run in your browser.
- Does my data leave my device?
- No. The TDEE calculation runs entirely in JavaScript in your browser. No personal data is uploaded.
- Does it work on mobile?
- Yes. The tool is mobile-first and works in Safari and Chrome on iOS and Android.
- Which BMR formula does this use?
- This calculator uses the Mifflin-St Jeor equation (1990), which is widely regarded as more accurate than the older Harris-Benedict formula for most adults. BMR is then multiplied by your activity factor to get TDEE.
Last updated: By jarvisbox