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TDEE / Calorie Calculator
Total daily energy expenditure and calorie targets
Nutrition
kg
cm
years
What This Calculator Measures
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, including your basal metabolic rate, the thermic effect of food, and all physical activity. Knowing your TDEE is essential for setting accurate calorie targets whether you are cutting, maintaining, or bulking.
How It Works
This calculator uses the **Mifflin-St Jeor equation** (male), widely regarded as the most accurate BMR prediction formula:
**BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(years) + 5**
The BMR is then multiplied by an activity factor to estimate TDEE:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, minimal exercise |
| Lightly active | 1.375 | 1-2 training sessions per week |
| Moderately active | 1.55 | 3-5 training sessions per week |
| Very active | 1.725 | 6-7 intense sessions per week |
| Extremely active | 1.9 | Athlete, physical job + training |
Using Your TDEE
•**Fat loss:** Subtract 300-500 kcal from TDEE for a sustainable deficit.
•**Maintenance:** Eat at TDEE to maintain current weight.
•**Muscle gain:** Add 250-500 kcal above TDEE for a controlled surplus.
Limitations
•This uses the male formula. Female BMR replaces +5 with -161.
•TDEE estimates can be off by 10-15%. Use as a starting point, then adjust based on real-world weight changes over 2-3 weeks.
•NEAT (non-exercise activity thermogenesis) varies enormously between individuals and is the hardest component to estimate accurately.