Free · No sign-up · Instant results

Free TDEE Calculator
Total Daily Energy Expenditure

Estimate your daily calorie needs with the Mifflin-St Jeor equation. Get a maintenance estimate and example cut and bulk targets in seconds, in metric or imperial units.

Your details

yrs
kg
cm

Your results

Fill in your details and hit
Calculate to see your TDEE.
Calidus app icon
Free iOS app
Track calories with Calidus — free, forever.
Now you know your TDEE, put it to work. Calidus logs your food, tracks macros, and keeps a running total against your daily goal — no subscription, no ads, no account required.
No subscription No ads No account needed iOS · Free
Download free
How TDEE is calculated

The Mifflin-St Jeor
equation

This calculator uses the simplified Mifflin-St Jeor equation from the original 1990 study to estimate resting energy expenditure. We label this resting estimate BMR for familiarity; the study measured resting energy expenditure, rather than total daily calorie use.

We multiply the resting estimate by an activity factor to approximate TDEE. These broad activity categories add uncertainty and are separate from the original equation. A 2005 systematic review found Mifflin-St Jeor more reliable than the other resting equations it compared, but individual errors remained; that finding does not guarantee TDEE accuracy.

Mifflin-St Jeor BMR

Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

Then: TDEE = BMR × Activity Factor

Activity multipliers

Which level
is yours?

Consider your whole week: time sitting, walking, work and training. Workout frequency alone cannot capture daily energy use. Choose the closest description and treat the result as a starting estimate, rather than an exact measurement.

Level Factor What it looks like
Sedentary × 1.2 Desk job, no structured exercise
Lightly active × 1.375 Light exercise or sport 1–3 days/week
Moderately active × 1.55 Moderate exercise 3–5 days/week
Very active × 1.725 Hard training 6–7 days/week
Super active × 1.9 Physical job + twice-a-day training
Understanding your result

TDEE vs BMR:
what changes?

BMR describes energy use at rest. TDEE includes resting energy, movement, exercise and the energy used to digest food. Your maintenance estimate represents daily energy balance, rather than a target you must hit exactly every day.

For example, a 30-year-old man weighing 70 kg at 175 cm has a resting estimate of 1,649 kcal/day. At the moderately active multiplier of 1.55, the calculator gives about 2,556 kcal/day. Choosing a different activity category changes that estimate substantially.

Why estimates differ from real life

Use a starting point,
then observe.

Body composition, activity and individual metabolism can differ from the assumptions in a prediction equation. Food logging also has uncertainty. A single day of intake or scale weight cannot confirm your maintenance needs.

If tracking is appropriate for you, compare your average intake with your weight trend over several weeks. Revisit the estimate when your weight or routine changes. For an individual weight-management plan, see a qualified professional or the NIDDK Body Weight Planner, which accounts for changes over time.

Published by Maneo House, the independent software studio behind Calidus. Content updated . Formula and interpretation sources are linked above. This educational tool does not claim clinical review.

Frequently asked

TDEE questions,
answered.

What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. It includes your BMR (the calories you burn just staying alive) plus the energy burned through all physical activity. It's the number you eat at to maintain your current weight.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is what your body needs at complete rest — breathing, circulation, organ function. TDEE adds your activity on top, so it's always higher than BMR. For most people, TDEE is 20–80% above their BMR depending on how active they are.
How many calories should I eat to lose weight?
The calculator shows example deficits of 250 and 500 kcal/day below estimated maintenance. These are arithmetic illustrations, not personalised recommendations or promises of weekly weight loss. Individual needs and weight changes vary; a registered dietitian or physician can help choose an appropriate plan.
How accurate is this TDEE calculator?
This is a prediction, not a measurement. Research on the Mifflin-St Jeor equation evaluates resting energy expenditure, not the full TDEE estimate. Activity multipliers add uncertainty. Compare the estimate with longer-term observations rather than assuming a fixed percentage of accuracy.
Does TDEE change over time?
Yes. As you lose or gain weight, your BMR changes because you're carrying more or less mass. If you lose 5–10 kg, recalculate your TDEE — your maintenance calories will be lower. Activity level changes also affect TDEE significantly.
What is the best macro split for fat loss?
There is no single best split for everyone. The displayed 40% protein, 30% carbohydrate and 30% fat values illustrate how a percentage split converts to grams at estimated maintenance. They are not personalised macro recommendations; needs depend on health, activity and goals.
Where can I track my calories against my TDEE daily?
The Calidus app (iOS, free) logs your food and tracks your macros against your daily goal — no subscription, no ads, no account required. You set your calorie target from your TDEE result above and log from there.