TDEE Calculator
The TDEE calculator computes your Total Daily Energy Expenditure, the number of calories your body burns per day at your current activity level. Uses the Mifflin-St Jeor equation for BMR and applies an activity multiplier. Returns calorie targets for cutting, maintaining, and bulking. Metric and imperial units.
TDEE = BMR × 1.55 (Moderately Active)
What is the difference between BMR and TDEE
Your basal metabolic rate (BMR) is the number of calories your body burns at complete rest, the energy required to maintain basic biological functions like breathing, circulation, and cell repair. The total daily energy expenditure (TDEE) is your BMR multiplied by an activity factor that accounts for how much you move throughout the day. The maintenance calorie calculator uses your TDEE as the baseline from which all calorie targets are set.
The bmr calculator online uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating resting metabolic rate in non-obese adults. The equation differs by sex: for men, BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women, BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. TDEE is then calculated by applying the appropriate activity multiplier to the BMR result.
How to use TDEE to set your calorie target
Once you know your TDEE, setting your calorie target is straightforward. To lose weight: subtract 10 to 25 percent from your TDEE to create a calorie deficit. A 500-calorie daily deficit produces approximately 0.45 kg (1 lb) of fat loss per week. The calorie deficit calculator approach is more sustainable when the deficit is moderate (15 to 20 percent below TDEE) rather than aggressive. To maintain weight: eat at your TDEE. To build muscle (bulk): add 100 to 300 calories above TDEE for a lean bulk.
Use the mifflin st jeor equation result from this calculator to feed the macro calculator. After establishing your calorie target, split that total into protein, carbohydrate, and fat ratios appropriate for your goal. A standard macronutrient split for fat loss is 40 percent protein, 35 percent carbohydrate, 25 percent fat. For muscle building, a common approach is 30 percent protein, 50 percent carbohydrate, 20 percent fat. The TDEE is the foundation, get that number right first.
Frequently asked questions
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest, the minimum energy to sustain life processes. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that reflects your actual daily movement. TDEE is always higher than BMR. If you want to manage your weight through calorie control, TDEE is the relevant number, it represents the total calories you burn in a day, not just at rest.
Sedentary (×1.2): desk job, minimal exercise. Lightly active (×1.375): light exercise 1–3 days per week. Moderately active (×1.55): moderate exercise 3–5 days per week. Very active (×1.725): hard exercise 6–7 days per week. Extra active (×1.9): physical job plus daily training. Most office workers who exercise 3–4 times per week fall in the lightly to moderately active range. If unsure, choose a lower multiplier, TDEE overestimates are more common than underestimates.
A deficit of 500 calories per day below TDEE produces approximately 0.45 kg (1 lb) of fat loss per week, a sustainable and commonly recommended rate. For faster loss, a deficit of 750 to 1,000 calories per day can produce 0.7 to 0.9 kg (1.5 to 2 lb) per week. Larger deficits increase the risk of muscle loss and nutrient deficiency. A minimum intake of 1,200 calories per day for women and 1,500 for men is a widely cited safety floor for healthy adults.
The Mifflin-St Jeor equation is the most validated formula for estimating BMR in non-obese adults and is preferred over the older Harris-Benedict equation in most clinical settings. Studies show it predicts measured metabolic rate within 10 percent for most individuals. It is less accurate for very obese individuals (for whom the Katch-McArdle formula using lean body mass is more appropriate) and for older adults whose metabolic rate tends to be overestimated by standard formulas.