TDEE Calculator
TDEE represents the total calories your body burns each day, accounting for your basal metabolic rate and physical activity. Accurate TDEE knowledge is the foundation of any evidence-based nutrition plan for weight loss, maintenance, or gain.
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Formula
BMR (male) = 10W + 6.25H − 5A + 5; BMR (female) = 10W + 6.25H − 5A − 161; TDEE = BMR × Activity
The Mifflin-St Jeor equation estimates BMR from weight (W, kg), height (H, cm), and age (A, years) with a gender-specific constant. It is the most accurate widely-used formula for non-athletic adults. TDEE multiplies BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active) to account for calories burned through movement.
How to use the TDEE Calculator
- 1
Enter your weight
Value should be in kg.
- 2
Enter your height
Value should be in cm.
- 3
Enter your age
Value should be in years.
- 4
Enter your gender
- 5
Enter your activity level
- 6
Read your results instantly
Results update in real time as you type.
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Using TDEE for weight management
TDEE is your maintenance calorie level — eat at this number and your weight stays stable. To lose weight, create a deficit of 250–500 calories per day below TDEE, which theoretically produces 0.5–1 lb of fat loss per week. To gain muscle, add 200–300 calories above TDEE (a lean bulk). Larger deficits accelerate weight loss but increase muscle loss risk and hormonal disruption. Larger surpluses accelerate weight gain but increase fat accumulation. TDEE is an estimate; track your weight weekly and adjust by 100–200 kcal if results do not match expectations.
Why TDEE changes over time
TDEE is not fixed. As you lose weight, your BMR decreases because you have less mass to maintain — a significant source of weight-loss plateaus. Adaptive thermogenesis further reduces TDEE during sustained calorie restriction, as the body becomes more efficient. This means you may need to periodically recalculate and reduce your calorie target. Conversely, building muscle increases TDEE because muscle tissue burns more calories at rest than fat. Diet breaks — returning to maintenance calories for 1–2 weeks — can partially reset adaptive thermogenesis.
Tips & Insights
Most people overestimate activity level
When in doubt, choose the activity level below what you think you are. TDEE overestimates are the most common reason calorie targets fail to produce expected results.
Weigh yourself weekly, not daily
Daily weight fluctuates by up to 4 lbs due to water, food volume, and hormones. A 7-day rolling average reveals the actual trend and is a more accurate feedback signal for adjusting your calorie target.
Recalculate every 10 lbs
Every 10 lbs of body weight change meaningfully shifts your BMR. Recalculate TDEE at each 10 lb milestone to keep your calorie target accurate.
Worked Examples
30-year-old male, 75 kg, 175 cm, moderately active
TDEE ≈ 2,754 kcal/day; BMR ≈ 1,776 kcal
28-year-old female, 62 kg, 165 cm, lightly active
TDEE ≈ 1,898 kcal/day; BMR ≈ 1,380 kcal
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Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the calories you burn at complete rest just to sustain life. TDEE adds the calories burned through all physical activity, making it the practical number for diet planning.
How accurate is the Mifflin-St Jeor equation?
It is the most accurate formula for non-athletic adults, correct to within 10% for about 80% of people. Athletes with very high muscle mass may need adjusted estimates.
Why am I not losing weight at my calculated deficit?
Formula inaccuracy, overestimated activity levels, underreported food intake, and adaptive thermogenesis are the most common causes. Start with a 300 kcal deficit and track carefully.
Does TDEE account for steps?
Only approximately. The activity multipliers are broad categories. Using a fitness tracker and adding the extra steps to your activity category is more precise.
Should I eat back exercise calories?
Your TDEE already includes exercise. Do not double-count by also eating back calories burned during workouts. If you exercise significantly more than your chosen activity level accounts for, raise the multiplier category.
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