TDEE Calculator
Calculate your Total Daily Energy Expenditure — the calories you actually burn per day — from the Mifflin-St Jeor BMR and your activity level.
Your TDEE (maintenance calories)
—
BMR at rest —
Lose ~0.5 kg/week —
Gain ~0.25 kg/week —
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How it works
TDEE = BMR (Mifflin-St Jeor) × activity multiplier (1.2–1.9)Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure: your resting burn (BMR) scaled up for all activity. It is the maintenance number — eat below it to lose weight, above it to gain.
Which activity level should I pick?
Most people overestimate. Desk job with little exercise is sedentary (1.2); training 3–5 days a week is moderate (1.55); only physically demanding jobs plus daily training reach the top multipliers.
How accurate is a TDEE formula?
Within about ±10% for most adults. Treat it as a starting point: track weight for two weeks and adjust calories by 100–200 if the trend disagrees.