TDEE Calculator (Mifflin-St Jeor)

TDEE, or total daily energy expenditure, is the sum of all the energy your body uses in a day. It is your resting energy plus the energy spent on activity and on digesting food, and it serves as the baseline to compare your calorie intake against.

BMR, or basal metabolic rate, is the energy your body uses at complete rest for breathing, keeping warm and running your organs. It is generally the largest part of TDEE.

It uses the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, and − 161 as the last constant for women. The result is multiplied by an activity factor to give TDEE.

Pick the option closest to how many days a week you exercise and how hard. The factors are 1.2 for sedentary, 1.375 for light, 1.55 for moderate, 1.725 for active and 1.9 for very active. If you are between two, the lower one is the more conservative choice.

It is an estimate. With the same inputs, real expenditure can differ by 5–10% depending on muscle mass and lifestyle, so use the result as a starting point and adjust as you watch your weight over 2–3 weeks. For a meal plan suited to your health, talk to a professional.

No. Every calculation happens entirely in your browser and is never sent to or stored on a server.