TDEE calculator

Your Total Daily Energy Expenditure is how many calories you burn in a day, training included. Enter your details, get the number, then pick the target that matches your goal.

Your TDEE

—

kcal a day · BMR — kcal · Mifflin-St Jeor

Lose fat (0.5% of weight a week)—

Maintain—

Build muscle (+10%)—

Track it in the app

What TDEE means

TDEE is your basal metabolic rate, the energy your body spends at rest, multiplied by how much you move. Everything you eat is measured against it: eat under it and you lose weight, eat over it and you gain.

The formula we use

Mifflin-St Jeor, the equation most dietitians use:

BMR (men)   = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE        = BMR × activity factor

Activity factors

Level	Factor	Who it fits
Sedentary	1.2	Desk job, no training
Light	1.375	1–3 workouts a week
Moderate	1.55	3–5 workouts a week
Active	1.725	6–7 workouts a week
Very active	1.9	Physical job or two sessions a day

This is an estimate for adults, not medical advice. Ask a doctor before a large calorie change. Sources: Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990;51(2):241–247; Frankenfield D, et al. J Am Diet Assoc. 2005;105(5):775–789.

How we calculate, with sources →

TDEE questions

How accurate is a TDEE calculator?

Within about 10% for most people. Track your weight for two weeks and adjust: if it is not moving the way you want, change intake by 100–200 kcal.

Should I eat back the calories I burn training?

No. The activity factor already includes your training, so adding workout calories on top counts them twice.

How many calories to lose weight?

A deficit of about 0.5% of your body weight a week keeps more muscle than faster loss. The calculator turns that pace into calories (about 5.5 kcal per kg a day) and never goes below 1200 kcal for women or 1500 for men. Expect the scale to slow after a few weeks as your body adapts: recheck after two weeks and adjust.