TDEE Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor formula
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) with our scientifically accurate calculator. Get personalized calorie needs for weight loss, maintenance, or muscle gain.
Calculate your daily calorie needs using the Mifflin-St Jeor formula
TDEE represents the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Understanding your TDEE is crucial for achieving your fitness goals, whether you want to lose weight, maintain your current weight, or build muscle.
Our TDEE calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for calculating BMR and TDEE. The formula takes into account your age, gender, height, weight, and activity level to provide you with personalized calorie recommendations.
BMR (Mifflin-St Jeor):
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
TDEE = BMR × Activity Multiplier
Based on the Mifflin-St Jeor equation, the most accurate formula for calculating BMR and TDEE according to recent studies.
Optimized for all devices - calculate your TDEE on desktop, tablet, or mobile phone with our responsive design.
Your data stays on your device. No registration required, no personal information stored, complete privacy protection.
Get your BMR, TDEE, recommended calories for your goal, and macronutrient breakdown in one comprehensive calculation.
Little or no exercise, desk job
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Hard exercise 6-7 days/week
Very hard exercise, physical job
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic life functions. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through physical activity and food digestion.
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula with 95% accuracy. However, individual variations may occur due to factors like muscle mass, genetics, and medical conditions.
To lose weight, create a calorie deficit of 500-1000 calories per day below your TDEE. This typically results in 1-2 pounds of weight loss per week. Never go below 1200 calories for women or 1500 calories for men.
Recalculate your TDEE every 10-20 pounds of weight change, or if your activity level changes significantly. Regular recalculations ensure accurate calorie recommendations.
Macronutrients are the three main nutrients your body needs: proteins (4 calories/gram), carbohydrates (4 calories/gram), and fats (9 calories/gram). Our calculator provides the optimal ratio for your goals.
Yes! For muscle gain, eat 200-500 calories above your TDEE. Focus on adequate protein intake (1.6-2.2g per kg body weight) and progressive resistance training for optimal results.