TDEE Calculator

How TDEE is calculated

TDEE starts with your basal metabolic rate (BMR), the energy your body uses at rest, then multiplies it by an activity factor. This calculator uses the Mifflin-St Jeor equation, published in 1990 and widely used by dietitians:

Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5 Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161 TDEE = BMR × activity factor

Worked example

A 30-year-old man who weighs 180 lb (81.6 kg) and is 5 ft 10 in (177.8 cm): BMR = 816.5 + 1,111.3 − 150 + 5 = 1,783 calories. With moderate exercise (× 1.55), TDEE is about 2,763 calories a day.

Activity multipliers

Level	Multiplier
Sedentary	1.2
Lightly active	1.375
Moderately active	1.55
Very active	1.725
Extra active	1.9

TDEE is an estimate; real needs vary from person to person. It is not suitable for pregnancy or certain medical conditions. For personal nutrition advice, talk to a doctor or registered dietitian.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR is the energy you use at complete rest. TDEE adds the energy used by daily activity and exercise.

How accurate is the TDEE calculator?

Equations like Mifflin-St Jeor are usually within about 10% for most people, but individuals vary.

Which activity level should I choose?

Pick the level that matches a typical week. Most people with desk jobs who exercise a few times a week fit light or moderate.

Does muscle mass affect TDEE?

Yes. People with more muscle tend to burn more energy than the equation predicts.