TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor formula. Know exactly how many calories you need to fuel your training and reach your goals.
Biological Sex
Activity Level
Your TDEE
Basal Metabolic Rate
1,699 kcal
Maintenance
2,633 kcal
Mild fat loss (−300)
2,333 kcal
Fat loss (−500)
2,133 kcal
Lean gain (+300)
2,933 kcal
Muscle gain (+500)
3,133 kcal
BMR calculated using Mifflin-St Jeor equation. Results are estimates — individual metabolism varies. Adjust based on actual weight changes over 2–4 weeks.
How TDEE is Calculated
Step 1: Calculate BMR using the Mifflin-St Jeor equation:
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
TDEE = BMR × activity multiplier
TDEE accounts for all calorie expenditure. It's your maintenance level — eat this to hold weight, eat less to lose, or eat more to gain.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, including your resting metabolic rate plus all activity — exercise, walking, work, and daily tasks. It's the number you need to know to set calorie targets for weight loss, maintenance, or muscle gain.
How accurate is the Mifflin-St Jeor formula?
Mifflin-St Jeor is consistently rated as one of the most accurate BMR prediction formulas in research, with a mean error of about 10%. It works best for adults of average body composition. If you have very high muscle mass (bodybuilder) or high body fat, your actual BMR may differ. Use this as a starting point and adjust based on 2–3 weeks of tracking.
How many calories should I eat to lose weight?
A deficit of 300–500 calories per day from your TDEE produces 0.3–0.5 kg of fat loss per week, which is considered the safe and sustainable range for most people. Cutting more than 500 calories below TDEE can impair performance, cause muscle loss, and slow your metabolism over time.
How do training days affect my TDEE?
Intense training days can increase your TDEE by 300–1,000+ calories depending on session duration and intensity. Many athletes prefer to 'eat to the day' — consuming more on hard training days and less on rest days — rather than averaging everything out. This approach better supports performance and recovery.
Should I eat back my exercise calories?
If you selected an activity level that reflects your training, your exercise calories are already included in your TDEE — don't add them again. If you used 'Sedentary' and entered exercise separately, then yes, add those calories. The simplest approach is to pick the activity level that best matches your typical week.
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