How to use the TDEE calculator
Enter your age, weight in kilograms, height in centimeters, sex, and activity level. The calculator uses the Mifflin-St Jeor equation to compute your BMR, then multiplies by an activity factor to get your TDEE — the total calories needed to maintain your current weight.
TDEE and BMR reference
BMR is the calories your body burns at complete rest. TDEE adds your daily movement on top. Sedentary multiplier: 1.2. Lightly active: 1.375. Moderately active: 1.55. Very active: 1.725. Extra active: 1.9. To lose ~0.5 kg per week, subtract 500 kcal/day from your TDEE. To gain ~0.3 kg per week, add 300 kcal/day.
FAQ
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn in a day, including your base metabolism and all physical activity. It is the number of calories you need to eat to maintain your current weight.
What formula does this calculator use?
The calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for most people. BMR (male) = 10 × weight + 6.25 × height − 5 × age + 5. BMR (female) = 10 × weight + 6.25 × height − 5 × age − 161. TDEE = BMR × activity multiplier.