Estimate your basal metabolic rate and total daily energy expenditure using the Mifflin-St Jeor equation. This page is useful for general calorie planning and maintenance estimates, but all results are estimates and should not replace medical advice.
What This Calculator Estimates
Total Daily Energy Expenditure (TDEE) estimates all the calories your body burns in a day, combining your Basal Metabolic Rate (BMR) — calories burned at rest — with an activity multiplier reflecting how much you move throughout the day, from sedentary desk work to intense daily training. TDEE serves as your maintenance calorie baseline: eating below it generally leads to weight loss, eating above it generally leads to weight gain, and eating at it maintains your current weight.
Formula / Method Used
This page uses the Mifflin-St Jeor BMR equation:
- Male BMR = 10 x weight in kg + 6.25 x height in cm - 5 x age + 5
- Female BMR = 10 x weight in kg + 6.25 x height in cm - 5 x age - 161
- TDEE = BMR x activity multiplier
Worked Example
If a 32-year-old person is 70 inches tall, weighs 180 pounds, and is moderately active, the calculator converts the height and weight to metric units, estimates BMR with the Mifflin-St Jeor equation, and then multiplies BMR by the activity factor of 1.55 to estimate daily maintenance calories.
What the Result Means
BMR is your estimated baseline calorie need at rest. TDEE and maintenance calories reflect your estimated daily calorie needs after adjusting for activity level. They are useful as a starting point for nutrition planning, not a guaranteed prescription.
Common Mistakes
- Choosing an activity level that is much higher than actual day-to-day activity.
- Expecting calorie needs to stay fixed while weight or routine changes.
- Using this estimate as a diagnosis or treatment plan.
- Ignoring body composition and personal metabolic differences.
Limitations / Disclaimer
This calculator provides general health and wellness estimates only and is not medical advice, diagnosis, or treatment. Real calorie needs vary by body composition, health conditions, medications, and activity patterns. Results are estimates.
Last updated: May 2026
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Tips for a More Accurate Estimate
- Choose an activity multiplier based on your typical week, not your best or worst days.
- Use TDEE as your maintenance baseline, then adjust up or down based on your specific goal.
- Recalculate periodically as your weight, age, or activity level changes.
- Remember TDEE is an estimate — real-world results may require some individual adjustment.
- Pair TDEE with adequate protein intake if your goal includes preserving or building muscle.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is calories burned at complete rest for basic body functions, while TDEE adds your activity level on top of BMR to estimate total calories burned across a full day.
How do I choose the right activity multiplier?
Base it on your typical week overall, not just your most active or least active days — someone with a desk job who exercises a few times a week falls in a different category than someone with a physically demanding job or daily intense training.
Is TDEE the same for everyone at the same weight?
No, TDEE varies based on BMR (affected by age, sex, muscle mass) and activity level, so two people at the same weight can have meaningfully different TDEE figures.
How do I use TDEE for weight loss or gain?
Eating consistently below your TDEE typically results in weight loss over time, while eating above it typically results in weight gain — the size of that deficit or surplus affects the rate of change.
How often should I recalculate my TDEE?
Recalculate whenever your weight, activity level, or age changes meaningfully, since these all affect the underlying BMR and multiplier that make up your TDEE estimate.