Mifflin-St Jeor based

TDEE Calculator

Tell us about yourself — this free TDEE calculator updates your calorie targets instantly as you type.

Based on the Mifflin-St Jeor equation · Maintenance, fat loss & muscle gain
Quick answer: how to calculate your TDEE

Multiply your BMR by your activity factor (1.2–1.9). Example: a 30-year-old man at 180 cm and 80 kg has a BMR of 1,780; training 3–5 days a week gives 1,780 × 1.55 = 2,759 calories/day to maintain weight. The calculator below does this for you instantly — use the fat-loss or muscle-gain card to adjust from there.

No signup required Instant results 3 calorie targets
Your gender
Your height
Your weight
Your calorie targets
Maintenance
—
kcal / day
Keep your weight stable at this level
Fat Loss
—
kcal / day
−500 kcal deficit · ~0.45 kg/week
Muscle Gain
—
kcal / day
+300 kcal surplus · lean bulk
Your BMR — Calories burned at complete rest
Aggressive deficit (−750 kcal) — ~0.68 kg/week · use with caution
Calculated using the Mifflin-St Jeor equation
These estimates are for informational purposes only and are not medical advice. Consult a registered dietitian or healthcare professional for personalized guidance.

Last reviewed: September 2026 · How we calculate results · Editorial policy

Explore

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TDEE for Women
Female-specific TDEE estimates based on the Mifflin-St Jeor equation.
TDEE for Men
Male-specific calorie targets for maintenance, fat loss, and muscle gain.
TDEE for Weight Loss
Build a realistic fat-loss target from your maintenance calories.
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What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns every day — combining your resting metabolism with everything you do: walking, exercising, even digesting food.

Your TDEE is built from three components:

1. Basal Metabolic Rate (BMR) — calories burned at complete rest to keep basic life functions running. This is typically 60–70% of your total burn.

2. Thermic Effect of Food (TEF) — energy used to digest and process what you eat. Roughly 10% of your intake.

3. Physical Activity — all movement, from structured exercise to daily walking. The most variable component.

This calculator uses the Mifflin-St Jeor equation — widely regarded as the most accurate predictive formula for healthy adults — multiplied by your activity factor to estimate your TDEE.

Example:

A 30-year-old male, 180 cm, 80 kg, moderately active (3–5 days/week):

BMR = (10 × 80) + (6.25 × 180) − (5 × 30) + 5 = 1,780 kcal/day

TDEE = 1,780 × 1.55 = 2,759 kcal/day

Fat loss target = 2,759 − 500 = 2,259 kcal/day

How It Is Calculated

The Mifflin-St Jeor equation (1990) is recommended by the Academy of Nutrition and Dietetics as the most reliable formula for estimating BMR in healthy adults.

Men:
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5

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

TDEE = BMR × Activity Multiplier

Activity Multipliers

Sedentary (little or no exercise) → × 1.2
Lightly Active (1–3 days/week) → × 1.375
Moderately Active (3–5 days/week) → × 1.55
Very Active (6–7 days/week) → × 1.725
Athlete (twice daily training) → × 1.9

Calorie Deficit and Weight Change

A deficit of 500 calories per day below your TDEE creates a weekly shortfall of 3,500 calories — roughly equivalent to 0.45 kg (1 lb) of fat loss per week. This is the most commonly recommended pace for sustainable fat loss.

A more aggressive deficit of 750 calories per day produces faster results (~0.68 kg/week), but increases the risk of muscle loss, fatigue, and nutrient deficiencies. It is generally not advisable to drop below 1,200 kcal/day for women or 1,500 kcal/day for men without professional guidance.

For muscle gain, a surplus of 250–400 calories per day combined with resistance training supports approximately 0.25–0.5 kg of lean mass gain per week.

Your Personalized Insights

Related Calculators

BMR Calculator
Find your Basal Metabolic Rate — the calories you burn at complete rest. Uses the same Mifflin-St Jeor equation.
Calorie Deficit Calculator
Plan your daily calorie intake for weight loss. Set a target, see your timeline, and track your deficit.

Frequently Asked Questions

What is TDEE? +
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. It combines your Basal Metabolic Rate (BMR) with all calories burned through physical activity, digestion, and daily movement. Knowing your TDEE helps you decide how much to eat to maintain, lose, or gain weight.
How is TDEE calculated? +
TDEE is calculated by first finding your BMR using the Mifflin-St Jeor equation, then multiplying by an activity factor. For men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. For women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161. TDEE = BMR × activity multiplier (1.2 to 1.9 depending on your lifestyle).
What is the difference between TDEE and BMR? +
BMR is the number of calories your body burns at complete rest — just to keep breathing, circulating blood, and maintaining basic functions. TDEE is your BMR plus all calories burned through activity and food digestion. TDEE is always higher than BMR; for most people, the difference is 400–900 calories per day.
How many calories should I eat to lose weight? +
Eat 500 calories below your TDEE for moderate fat loss (~0.45 kg/week). For faster results, a 750-calorie deficit gives ~0.68 kg/week, but carry greater risk of muscle loss and fatigue. Do not go below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.
How accurate is the Mifflin-St Jeor equation? +
It estimates BMR within 10% of measured values for most healthy adults — making it the most reliable predictive formula currently available. That said, individual variation exists due to genetics, muscle mass, hormones, and metabolic adaptation. Use it as a starting point and adjust based on 2–4 weeks of real-world results.
How often should I recalculate my TDEE? +
Recalculate whenever your weight changes by more than 2–3 kg, your activity level shifts significantly, or every 4–6 weeks during an active fat loss or muscle gain phase. Your calorie needs change as your body composition changes.
How do I calculate TDEE from BMR? +
Multiply your BMR by your activity multiplier: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, or athlete 1.9. For example, a BMR of 1,500 at a moderately active lifestyle gives TDEE = 1,500 × 1.55 = 2,325 calories per day. This single multiplication is the entire calculation — the calculator above handles both steps together.
How many calories should I eat to gain weight? +
Eat 250–500 calories above your TDEE per day. This modest surplus supports muscle gain of roughly 0.25–0.5 kg per month when paired with resistance training and 1.6–2.2g of protein per kg of body weight, while keeping fat gain minimal. Larger surpluses add mostly fat, not extra muscle. See the TDEE calculator for gaining weight for a worked plan.
Is my TDEE the same as the 2,000-calorie reference on food labels? +
Almost certainly not. The 2,000-calorie figure on nutrition labels is a regulatory average for weight maintenance used across the food industry, not a personal target. Real TDEE values range from about 1,600 to 3,000+ calories depending on your size, age, sex, and activity — calculating your own is far more useful than following the label average. For a full walkthrough, see how many calories you should eat per day.