TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Get calorie targets for maintaining, losing, or gaining weight.
Your Details
Results
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Daily Calories (TDEE)
💡 Formula
Mifflin-St Jeor
- Male BMR = 10×weight + 6.25×height − 5×age + 5.
- Female BMR = 10×weight + 6.25×height − 5×age − 161.
- TDEE = BMR × activity multiplier.
🎯 Calorie Goals
Weight Management
- Lose ~0.5 kg/week: TDEE − 500 cal
- Lose ~0.25 kg/week: TDEE − 250 cal
- Maintain weight: eat at TDEE
- Gain ~0.25 kg/week: TDEE + 250 cal
Frequently Asked Questions
What is the difference between BMR and TDEE?▾
BMR (Basal Metabolic Rate) is calories burned at complete rest — just to keep your body alive. TDEE includes BMR plus calories burned through daily activity, exercise, and digestion. TDEE is what you should use for diet planning.
How accurate is this calculator?▾
The Mifflin-St Jeor equation is considered the most accurate formula for estimating BMR (within ±10%). Your actual TDEE may vary — use this as a starting point and adjust based on results over 2–3 weeks.