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kg
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Your results
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Calculate to see your TDEE.
Calculate to see your TDEE.
How TDEE is calculated
The Mifflin-St Jeor
equation
This calculator uses the Mifflin-St Jeor formula — the most validated equation for estimating Basal Metabolic Rate (BMR). A 2005 systematic review in the Journal of the American Dietetic Association found it to be the most accurate predictive equation for most adults.
Your TDEE is then calculated by multiplying BMR by an activity factor — a multiplier that accounts for how much energy you burn through movement, exercise, and daily activity on top of your resting metabolism.
Mifflin-St Jeor BMR
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Then: TDEE = BMR × Activity Factor
Activity multipliers
Which level
is yours?
Most people underestimate their activity. When in doubt, pick one level lower than you think — it's easier to add food than to explain a stall.
| 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 |
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?
A sustainable approach is a 500 kcal/day deficit below your TDEE, which produces roughly 0.5 kg (1 lb) of fat loss per week. Aggressive deficits beyond 1,000 kcal/day tend to cause muscle loss, fatigue, and rebound eating. The cut targets shown in the results above reflect these evidence-based ranges.
How accurate is this TDEE calculator?
The Mifflin-St Jeor equation is accurate within ±10% for most healthy adults. The bigger source of error is usually the activity multiplier — it's easy to overestimate how active you are. Use the result as a starting point, track your intake for 2–3 weeks, and adjust by 100–200 kcal if your weight isn't moving as expected.
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?
Research favours high protein (0.7–1 g per lb of bodyweight, or roughly 1.6–2.2 g/kg) to preserve muscle during a cut. The macro split shown in this calculator (40% protein / 30% carbs / 30% fat at maintenance) is a reasonable starting point, but individual preferences and tolerances vary. Protein targets matter more than the exact carb-to-fat ratio.
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.