TDEE Calculator

TDEE = BMR × activity multiplier. First calculate your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor formula: for men, BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for women, BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. Then multiply by your activity level: Sedentary ×1.2, Lightly Active ×1.375, Moderately Active ×1.55, Very Active ×1.725, Extra Active ×1.9. A 30-year-old man, 175cm, 70kg, moderately active has TDEE ≈ 2,556 kcal/day.

Your BMR of 1,500 means your body burns 1,500 calories at complete rest. Your TDEE (what you actually burn per day) is higher: Sedentary: 1,800; Lightly Active: 2,063; Moderately Active: 2,325; Very Active: 2,588; Extra Active: 2,850. To lose weight, eat 250–500 calories below your TDEE. To gain, eat 250–500 above. Never eat below your BMR for extended periods as it risks muscle loss and metabolic adaptation.

BMR (Basal Metabolic Rate) is the calories burned at complete rest — the energy needed just to keep your heart beating, lungs breathing, and organs functioning. It accounts for 60–75% of total calorie burn. TDEE (Total Daily Energy Expenditure) adds physical activity, digestion (thermic effect of food), and non-exercise movement. For most people, TDEE is 1.2–1.9× their BMR. Use TDEE (not BMR) as your calorie target for fat loss or muscle gain.

With BMR of 1,400: Sedentary (desk job, little exercise) TDEE = 1,680; Lightly Active (1–3 workouts/week) = 1,925; Moderately Active (3–5 workouts/week) = 2,170; Very Active (6–7 hard workouts/week) = 2,415; Extra Active (physical job + daily training) = 2,660. Most office workers fall in the sedentary to lightly active range. To lose 1 lb/week, subtract 500 from your TDEE; for 0.5 lb/week, subtract 250.

TDEE calculators using Mifflin-St Jeor are accurate within ±10% for most people. Accuracy decreases for: athletes with high muscle mass (formula underestimates), people with thyroid conditions, those who are obese (may overestimate). Self-reported activity levels are the biggest source of error — most people overestimate activity. Track calories for 2–3 weeks and adjust based on actual weight change: if weight is stable, your intake equals true TDEE.