TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand how many calories you burn each day. Using the Mifflin-St Jeor equation, this tool estimates your Basal Metabolic Rate (BMR) and multiplies it by your activity level to give you a personalized daily calorie target—perfect for weight loss, maintenance, or muscle gain.
How to Use This Tool
1. Enter Weight & Height
Choose kg/lb and cm/in
2. Enter Age & Gender
Years and male/female
3. Select Activity Level
Sedentary to Very Active
4. Get Results
View BMR, TDEE & recommendations
Formula & Calculation
Sedentary: 1.2 | Light: 1.375 | Moderate: 1.55
Active: 1.725 | Very Active: 1.9
Results are rounded to the nearest calorie.
Quick Reference TDEE Table
| Activity Level | Multiplier | BMR (cal) | TDEE (cal) |
|---|---|---|---|
| Sedentary | 1.2 | 1,680 | 2,016 |
| Light | 1.375 | 1,680 | 2,310 |
| Moderate | 1.55 | 1,680 | 2,604 |
| Active | 1.725 | 1,680 | 2,898 |
| Very Active | 1.9 | 1,680 | 3,192 |
How We Calculated
- Input: We collected your weight, height, age, gender, and activity level.
- BMR: Applied the Mifflin-St Jeor equation to estimate resting energy expenditure.
- TDEE: Multiplied BMR by your activity multiplier to get total daily energy expenditure.
- Result: Displayed your BMR, TDEE, and weight management recommendations.
Why Trust This Tool?
Clinically validated equation
No server storage
Use instantly
Works on all devices
Latest nutritional science
No hidden charges
Accuracy & Standards
This calculator uses the Mifflin-St Jeor equation, widely considered one of the most accurate BMR formulas. Activity multipliers are based on established guidelines from the World Health Organization and National Institutes of Health. Results are estimates—individual metabolism may vary.
Unit Relationship
1 kg = 2.20462 lbs
1 in = 2.54 cm
calories per day
Learn About TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes your BMR, the thermic effect of food, and all physical activity. Understanding your TDEE is essential for weight management.
Why It Matters
Knowing your TDEE helps you set realistic calorie targets. Eat at TDEE to maintain weight, below to lose, and above to gain. This is the foundation of effective weight management.
Adjusting for Goals
For weight loss, aim for a 300-500 calorie deficit. For muscle gain, aim for a 300-500 calorie surplus. Monitor your progress and adjust as needed—every body responds differently.
Real-World Examples
- Example 1: 30yo male, 70kg, 175cm, Moderate → BMR: 1,685, TDEE: 2,612 cal/day
- Example 2: 45yo female, 65kg, 165cm, Light → BMR: 1,380, TDEE: 1,897 cal/day
- Example 3: 25yo male, 85kg, 180cm, Very Active → BMR: 1,920, TDEE: 3,648 cal/day
Limitations of This Tool
- Provides estimates—individual metabolism varies.
- Does not account for muscle mass or body composition differences.
- Not suitable for children, pregnant women, or individuals with metabolic disorders.
- Always consult a healthcare professional for personalized nutrition advice.
Trust & Privacy
We take your privacy seriously. This tool:
- Does not store data on any server
- All calculations happen locally in your browser
- No cookies are used for this tool
References
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990.
- World Health Organization. Energy and Protein Requirements. WHO Technical Report Series.
- National Institutes of Health. Clinical Guidelines on Overweight and Obesity. NIH.gov.
Editorial Process
The Healthtus editorial team, consisting of registered dietitians and nutrition experts, reviews this tool regularly to ensure accuracy and alignment with the latest nutritional science. We update the content and references as new research emerges.
Last reviewed: July 2026