Calculate your Total Daily Energy Expenditure and Basal Metabolic Rate using the Mifflin-St Jeor equation — the gold standard for estimating calorie needs.
TDEE and BMR are estimates using the Mifflin-St Jeor equation. Actual calorie needs vary based on genetics, body composition, medications, and health conditions. Do not use to create extreme calorie deficits.
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic life-sustaining functions while at complete rest — breathing, circulation, cell production, and brain function. BMR typically accounts for 60–75% of total daily calorie expenditure.
Your Total Daily Energy Expenditure (TDEE) adds physical activity, exercise, and the thermic effect of food (energy used to digest meals) on top of your BMR. Knowing your TDEE is essential for setting effective calorie targets whether your goal is weight loss, maintenance, or muscle gain.
This calculator uses the Mifflin-St Jeor equation, published in 1990 and widely considered the most accurate predictive formula for BMR:
Males: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Females: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
TDEE is then calculated by multiplying BMR by an activity factor.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1–3 days per week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days per week |
| Very Active | 1.725 | Hard exercise 6–7 days per week |
| Extremely Active | 1.9 | Very hard daily exercise or physical job |
The Mifflin-St Jeor equation provides estimates that are typically within 10% of actual values. However, accuracy varies with body composition — it may overestimate needs in individuals with high body fat and underestimate in very muscular individuals. Genetics, hormonal conditions (such as hypothyroidism), medications, and metabolic adaptation from dieting can also cause actual energy expenditure to differ from predictions.
These calculations should serve as a starting point. Monitor your weight and energy levels over 2–4 weeks and adjust your intake accordingly.
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day including BMR, physical activity, and the thermic effect of food.
BMR is calories burned at complete rest for basic life functions. TDEE adds your activity level on top of BMR to estimate total daily calorie burn.
It is considered the most accurate predictive equation for BMR, typically within 10% of measured values. Individual variation exists based on genetics, body composition, and metabolic conditions.
Eat fewer calories than your TDEE. A deficit of 500 kcal/day typically results in about 0.45 kg per week of weight loss. Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.