TDEE Calculator

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for all activity. It is the foundation of any evidence-based nutrition plan — whether your goal is weight loss, maintenance, or muscle gain.

This calculator uses the Mifflin-St Jeor equation, published in 1990 and widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) in most adults.

The Mifflin-St Jeor Equation

BMR is calculated as follows:

• Male: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
• Female: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

TDEE is then calculated by multiplying BMR by an activity multiplier:

• Sedentary (1.2): Desk job, little or no exercise
• Lightly active (1.375): Light exercise 1–3 days per week
• Moderately active (1.55): Moderate exercise 3–5 days per week
• Very active (1.725): Hard exercise 6–7 days per week
• Extra active (1.9): Very hard exercise, physical job, or twice-daily training

How to Use Your TDEE

• Weight loss: Eat 300–500 calories below your TDEE to lose approximately 0.3–0.5 kg per week.
• Maintenance: Eat at your TDEE to maintain your current weight.
• Muscle gain: Eat 200–300 calories above your TDEE to support lean muscle growth while minimising fat gain.