TDEE & Daily Calorie Calculator
Estimate the calories you burn each day and a starting target for your goal.
Mifflin-St Jeor equation with standard activity multipliers. Not medical advice. Last reviewed October 4, 2026. Sources · Methodology
Health information, not medical advice. This is a general estimate. Talk to a doctor or registered dietitian before making significant changes to your diet, especially if you have a medical condition.
How TDEE is calculated
First, basal metabolic rate (BMR) is estimated with the Mifflin-St Jeor equation, using weight in kilograms, height in centimeters and age in years:
Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
Women: BMR = 10 × weight + 6.25 × height − 5 × age − 161
BMR is then multiplied by an activity factor:
| Activity level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Light (1–3 days a week) | 1.375 |
| Moderate (3–5 days a week) | 1.55 |
| Active (6–7 days a week) | 1.725 |
| Very active (hard daily exercise or physical job) | 1.9 |
Worked example: 30-year-old man, 180 lb, 5 ft 10 in, moderately active
- Weight 180 lb = 81.6 kg; height 70 in = 177.8 cm
- BMR: 10 × 81.6 + 6.25 × 177.8 − 5 × 30 + 5 = 1783 calories
- TDEE: 1783 × 1.55 = 2763 calories a day
- Starting target for losing about a pound a week: 2263 calories a day
Using the result
- Maintain: eat close to your TDEE.
- Lose: eat below it. The calculator will not suggest less than 1,200 calories a day for women or 1,500 for men.
- Gain: eat above it, alongside strength training if the goal is muscle.
- Re-check as you change. TDEE falls as body weight falls, so update your numbers every few weeks.
Limits of the estimate
- It does not measure body composition. Two people of the same weight can have different energy needs.
- Activity levels are self-reported and easy to overestimate.
- It does not apply to children, pregnancy or medical conditions that affect metabolism.
Frequently asked questions
What is TDEE?
Total daily energy expenditure is an estimate of all the calories you burn in a day: your basal metabolic rate plus the energy used for movement, exercise and digesting food.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE multiplies BMR by an activity factor to account for daily movement and exercise.
How accurate is the estimate?
Equations like Mifflin-St Jeor predict the average for people of your size, age and sex. Individuals can differ by 10% or more. Treat the number as a starting point and adjust based on how your weight changes over a few weeks.
How many calories should I cut to lose weight?
A deficit of about 500 calories a day is often used as a starting point for losing roughly one pound a week, though actual results vary and slow over time. Very low intakes should only be followed with medical supervision.
Who should not rely on this calculator?
People who are pregnant or breastfeeding, under 18, have an eating disorder or a medical condition, or are highly trained athletes should get individual advice from a doctor or registered dietitian.
Sources
- Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990
- Dietary Guidelines for Americans
- National Institute of Diabetes and Digestive and Kidney Diseases: Body Weight Planner
Last reviewed October 4, 2026. Results are estimates; see our methodology and disclaimer.