TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. See BMR, TDEE at different activity levels, and calorie targets for weight loss, maintenance, and muscle gain.
How to Use This Calculator
- Select your measurement system (Imperial or Metric)
- Enter your body stats (weight, height, age, gender)
- Choose your activity level
- Optionally enter your body fat percentage for a more accurate formula
- Click Calculate to see your TDEE and calorie targets
Measurement System
Your Measurements
Personal Details
🔥 What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (BMR) plus calories burned through activity, exercise, and digesting food. Knowing your TDEE is the foundation of any nutrition plan.
📊 TDEE Components
- BMR (60-70%): Calories burned just being alive (breathing, circulation, cell repair)
- Activity (15-30%): Exercise and daily movement (NEAT)
- TEF (10%): Thermic Effect of Food - energy used to digest meals
⚖️ Using TDEE for Goals
- Lose weight: Eat 300-500 calories below TDEE (moderate deficit)
- Lose weight faster: Eat 500-1000 below TDEE (aggressive - not below BMR!)
- Maintain weight: Eat at your TDEE
- Gain muscle: Eat 200-500 calories above TDEE (lean bulk)
🔬 Formulas Used
Mifflin-St Jeor (default): Most accurate for most people
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Katch-McArdle (when body fat % is provided): Better for lean/athletic individuals
- BMR = 370 + (21.6 × lean body mass in kg)
🔗 Save & Share Your Calculation
Your inputs are automatically saved in the URL. You can bookmark this page to save your calculation, or use the Share button to send it to others. When you return or share the link, all values will be restored automatically.