TDEE Calculator
Calculate your Total Daily Energy Expenditure — the number of calories you burn each day including exercise and daily activity. Compare results from both the Mifflin-St Jeor and Harris-Benedict equations, see calorie targets for different goals, and get a quick macro breakdown.
How is this calculated?
This calculator supports two well-established equations for estimating Basal Metabolic Rate (BMR). Your TDEE is then derived by multiplying BMR by an activity factor.
1. Mifflin-St Jeor (1990) — Recommended
Considered the most accurate for most individuals by the Academy of Nutrition and Dietetics.
Male: BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) + 5
Female: BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) − 161
2. Harris-Benedict (revised 1984)
One of the oldest BMR equations, revised by Roza and Shizgal in 1984. Tends to estimate slightly higher than Mifflin-St Jeor for most people.
Male: BMR = 88.362 + (13.397 × weightkg) + (4.799 × heightcm) − (5.677 × age)
Female: BMR = 447.593 + (9.247 × weightkg) + (3.098 × heightcm) − (4.330 × age)
TDEE calculation:
TDEE = BMR × Activity Multiplier
Activity multipliers:
Sedentary: 1.2 | Lightly Active: 1.375 | Moderately Active: 1.55 | Very Active: 1.725 | Extra Active: 1.9
These are estimates. Individual metabolism varies based on genetics, body composition, hormones, and other factors. Use your TDEE as a starting point and adjust based on real-world results over 2–4 weeks.