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Home › Health & Fitness › TDEE Calculator
Estimate your Total Daily Energy Expenditure — the total number of calories your body burns per day — based on your age, sex, weight, height, and activity level.
TDEE Calculator · Mifflin-St Jeor · metric & imperial · 100% client-side, no data sent
Provide your age, sex, height, and weight. These inputs are used to calculate your Basal Metabolic Rate (BMR), which is the baseline calorie burn at complete rest.
Choose the activity multiplier that best reflects your lifestyle, ranging from sedentary (little or no exercise) to extra active (hard exercise six to seven days per week).
Your BMR is multiplied by the selected activity factor to produce your estimated total daily calorie expenditure, helping you plan intake for maintenance, a deficit, or a surplus.
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body uses in a single day, accounting for all physical activity. It combines your Basal Metabolic Rate (calories burned at rest) with the energy cost of exercise, digestion (thermic effect of food), and non-exercise activity such as walking and fidgeting. Understanding your TDEE is the foundation of any calorie-based nutrition strategy, whether your goal is fat loss, muscle gain, or weight maintenance.
This calculator uses the Mifflin–St Jeor equation to calculate BMR, which is widely regarded as more accurate than the older Harris–Benedict formula for most modern adults. The BMR result is then multiplied by a Physical Activity Level (PAL) factor to produce TDEE. Activity multipliers range from approximately 1.2 (sedentary) to 1.9 (extra active). These are statistical estimates — individual metabolism varies based on genetics, hormonal factors, and body composition, and your personal TDEE may differ.
TDEE estimates are accurate enough to provide a useful starting point but should not be treated as exact figures. The Mifflin–St Jeor equation has a margin of error of roughly 10–15% compared to laboratory calorimetry measurements. Factors such as metabolic adaptation, stress, sleep quality, and thyroid function are not captured in the formula. Tracking your actual intake against the estimate for two to four weeks and adjusting based on observed results gives a more accurate picture than the formula alone.
To lose weight, most nutrition guidance suggests eating 250–500 calories below your TDEE daily, which creates a deficit translating to approximately 0.25–0.5 kg of fat loss per week. For muscle gain, eating 200–300 calories above TDEE (a lean bulk) is a common approach. Avoid aggressive deficits or surpluses exceeding these ranges, as very large deficits tend to cause muscle loss and very large surpluses result in excessive fat gain. Consult a registered dietitian for personalised guidance specific to your health context.
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The TDEE Calculator helps individuals estimate the total number of calories they burn each day, combining resting metabolism with the energy cost of daily activity. It is commonly used by people pursuing weight management, athletic performance, or general health goals. Nutritionists, personal trainers, and self-directed health enthusiasts use TDEE as the starting point for setting daily calorie targets.
All inputs and calculations remain entirely within your browser; no personal data is transmitted to any external server.