TDEE Calculator
Estimate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation.
This is an estimate from a standard formula, not a measured or medically prescribed value — actual energy needs vary by individual. It is not medical advice; talk to a healthcare provider or registered dietitian before making significant changes to your diet.
Calculated locally. Your numbers never leave your browser.
Common questions
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest, just to keep you alive — breathing, circulation, cell repair. TDEE (Total Daily Energy Expenditure) adds everything else on top: daily movement, exercise, digestion. TDEE is the number relevant to "how much can I eat to maintain, gain, or lose weight" — BMR alone understates it, since almost nobody spends 24 hours a day lying completely still.
What formula does this use?
The Mifflin-St Jeor equation (1990), the most validated BMR formula for healthy adults and the one used by the Academy of Nutrition and Dietetics: 10×weight(kg) + 6.25×height(cm) − 5×age + 5 for men, or −161 instead of +5 for women. TDEE multiplies that by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
How accurate is this?
This is a statistical estimate from a formula validated across large groups of people, not a measurement of your individual metabolism — actual energy needs vary by individual (genetics, muscle mass, and other factors this formula doesn't capture). Treat the result as a reasonable starting point, not an exact number. This isn't medical advice; talk to a healthcare provider or registered dietitian for guidance specific to you.
Which activity level should I pick?
Be honest about your typical week, not your best week: sedentary means a desk job with little deliberate exercise; lightly/moderately active means structured exercise a few days a week; very/extra active is for people training hard most days or doing physically demanding work. Overestimating your activity level is the most common reason a TDEE estimate ends up too high.