TDEE Calculator
TDEE Calculator
How it works: TDEE (Total Daily Energy Expenditure) is calculated using your BMR (Basal Metabolic Rate) multiplied by an activity factor. BMR is calculated using the Mifflin-St Jeor equation, which considers your age, sex, weight, and height. Your TDEE represents the total calories you burn daily, including exercise and daily activities.
Overview
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the scientifically validated Mifflin-St Jeor equation. This calculator considers your age, sex, weight, height, and activity level to determine your daily calorie needs. Get instant results showing your BMR (calories burned at rest), TDEE (total daily calories), and goal-based calorie recommendations for weight loss, maintenance, or gain. Perfect for nutrition planning, weight management, fitness goals, or understanding your metabolism. The calculator provides visual breakdowns and helps you plan diet strategies with specific calorie targets. All calculations happen instantly in your browser with complete privacy—no data is stored or transmitted.
About
About TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and BMR using the Mifflin-St Jeor equation.
Features:
- Uses scientifically validated Mifflin-St Jeor equation
- Calculates both BMR and TDEE
- 5 activity level options
- Goal-based calorie recommendations
- Visual breakdown of energy expenditure
- 100% client-side - your data stays private
FAQ
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE includes BMR plus calories burned through daily activities and exercise.
Which activity level should I choose?
Sedentary: desk job with little exercise. Light: exercise 1-3 days/week. Moderate: exercise 3-5 days/week. Very Active: exercise 6-7 days/week. Extra Active: very hard exercise plus physical job.
How accurate is the Mifflin-St Jeor equation?
It's considered one of the most accurate BMR formulas, typically within 10% of actual measured metabolic rate for most people.
Why do the goal calories differ by 500?
A 500-calorie deficit typically results in ~1 pound of weight loss per week. A 500-calorie surplus typically results in ~1 pound of weight gain per week.
Should I eat exactly my TDEE calories?
TDEE is for weight maintenance. Adjust based on your goals: eat less for weight loss, more for weight gain, or match TDEE for maintenance.