TDEE Calculator
A TDEE calculator (Total Daily Energy Expenditure) built on the Mifflin-St Jeor equation — the formula dietitians actually use. Enter sex, weight, height, age and activity level to get your BMR and daily calorie needs, with every step of the math shown so you can verify it by hand.
Result
| BMR (Mifflin-St Jeor) | |
| Activity multiplier |
Formula & source
Women: BMR = 10×w + 6.25×h − 5×a − 161
(w = kg, h = cm, a = years)
TDEE = BMR × activity (1.2 / 1.375 / 1.55 / 1.725 / 1.9)
Source: The Mifflin-St Jeor (1990) equation estimates resting energy expenditure. This site then uses the displayed activity factors (1.2 / 1.375 / 1.55 / 1.725 / 1.9) as modeling assumptions to estimate TDEE. The original equation does not by itself validate that activity classification or the combined estimate for an individual. BMR and the selected factor are shown separately so you can follow the calculation.
Worked example (you can verify by hand)
Input: male, 180 lb (81.65 kg), 5′10″ (177.8 cm), 30 y, moderate activity.
- BMR = 10×81.65 + 6.25×177.8 − 5×30 + 5 = 816.5 + 1111.25 − 150 + 5 = 1782.75
- TDEE = 1782.75 × 1.55 = 2763.26
Expected output: BMR ≈ 1783, TDEE ≈ 2763 kcal/day.
Limitations — what this cannot do
- This is a planning estimate, not a measurement of your energy use. Resting-energy equations and selected activity factors do not establish a fixed personal error range; review the estimate against your own trend and circumstances.
- Activity multipliers are the largest error source; be honest about training volume or the number is fiction.
- This is nutrition math, not medical advice — see the disclaimer below.
Disclaimer: Estimates for training planning only, not medical advice. Consult a professional.
FAQ
TDEE vs BMR — what is the difference?
BMR is what you burn at complete rest; TDEE adds everything else (training, walking, fidgeting, digestion). BMR is the formula part, the activity multiplier is the honest-guess part.
Why Mifflin-St Jeor and not Harris-Benedict?
This calculator uses Mifflin-St Jeor to estimate resting energy expenditure, then applies a selected activity factor. It does not establish that this combination is the most accurate method for every individual. Other equations and measured energy expenditure may give different results.
My TDEE says 2800 but I am not losing/gaining — now what?
Then 2800 is not your TDEE — the equation is the starting hypothesis, your scale over 2–3 weeks is the verdict. Adjust intake by 200–300 kcal and re-measure.
Does muscle mass change the result?
The equation uses total body weight rather than a body-composition measurement. Very lean or very muscular people may differ from its estimate; this calculator does not assign a personal error percentage.