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TDEE Calculator

Total Daily Energy Expenditure with Mifflin-St Jeor. Calculate BMR using the Mifflin-St Jeor equation and multiply by your NEAT activity multiplier to get TDEE — your total daily calorie burn for weight management.

Biometrics

kg
cm
yrs

Biological Sex

Activity Level

Mifflin-St Jeor BMR Formula

(10 × 75.0) + (6.25 × 175.0) − (5 × 30) + 5

BMR1,699 kcal× 1.55 (Moderately Active)

Aggressive Loss

−750 kcal

1,883

kcal / day

Weight Loss

−500 kcal

2,133

kcal / day

Maintenance

TDEE

2,633

kcal / day

Lean Bulk

+250 kcal

2,883

kcal / day

Moderate Bulk

+500 kcal

3,133

kcal / day

TDEE

2,633

total daily energy expenditure

A 500 kcal/day deficit ≈ 0.45 kg (1 lb) fat loss per week. Do not eat below BMR (1,699 kcal). Mifflin-St Jeor (1990) validated as most accurate for general population.

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Solution Methodology

01

Enter Biometrics

Provide weight (kg or lbs), height (cm or ft/in), age, and biological sex for the Mifflin-St Jeor formula.

02

Compute BMR

Men: (10×kg) + (6.25×cm) − (5×age) + 5. Women: same formula −161 instead of +5.

03

Select Activity Level

Choose your NEAT multiplier from Sedentary (1.2) to Extra Active (1.9).

04

Calculate TDEE

TDEE = BMR × Activity Multiplier — this is your daily maintenance calorie target.

05

Output Calorie Targets

Display weight loss (TDEE−500), maintenance (TDEE), and lean bulk (TDEE+250) goals.

Common Questions

What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation estimates Basal Metabolic Rate (BMR) — the calories your body burns at complete rest. The formula is: Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5. Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161. It was validated in a 1990 study and consistently outperforms the older Harris-Benedict equation in accuracy.
What activity multiplier should I use for TDEE?
TDEE = BMR × Activity Factor, where: Sedentary (desk job, no exercise) = 1.2; Lightly Active (1–3 days/week exercise) = 1.375; Moderately Active (3–5 days) = 1.55; Very Active (6–7 days hard exercise) = 1.725; Extra Active (physical job + hard exercise) = 1.9. Most people overestimate their activity level — when in doubt, choose the lower multiplier.
How many calories should I eat to lose weight?
A deficit of 500 kcal/day below TDEE produces approximately 0.45 kg (1 lb) of fat loss per week, since 3,500 kcal ≈ 1 lb of body fat. Do not go below BMR in caloric intake — very low calorie diets cause muscle catabolism and metabolic adaptation. A moderate deficit of 300–500 kcal/day is sustainable and preserves lean mass, especially when paired with adequate protein intake.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body needs to sustain basic physiological functions (breathing, circulation, organ function) at complete rest. TDEE (Total Daily Energy Expenditure) adds all physical activity on top of BMR. TDEE is your true maintenance calorie level — the number of calories you burn per day given your actual lifestyle.