How is TDEE calculated?

TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying it by an activity factor ranging from 1.2 (sedentary) to 1.9 (athlete).

What is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation calculates BMR as: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for males, or − 161 for females. It is considered the most accurate predictive equation for estimating BMR.

How many calories should I eat to lose weight?

To lose approximately 0.5 kg (1 lb) per week, eat about 500 calories below your TDEE. For a milder deficit of 0.25 kg (0.5 lb) per week, reduce by 250 calories. Never go below 1,200 calories per day without medical supervision.

How accurate is a TDEE calculator?

TDEE calculators provide estimates typically within 10% of actual expenditure. Accuracy depends on honest assessment of activity level. For best results, use the calculated TDEE as a starting point and adjust based on real-world results over 2-4 weeks.

TDEE Calculator – Find Your Total Daily Energy Expenditure (2025)

Your Details

Imperial Metric

Age

Gender

Weight (lbs)

Height (inches)

Activity Level

Uses the Mifflin-St Jeor equation — the most accurate validated method for estimating BMR, then multiplied by your activity factor.

Results

Enter your details and hit Calculate

Your Maintenance Calories

calories / day

0 calories / week

Calories by Activity Level

Weight Change Targets

Macronutrient Breakdown

Visual Comparison

Note: These are estimates based on validated formulas. Individual results vary. Consult a healthcare professional for personalised advice.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. It accounts for your Basal Metabolic Rate (the energy needed just to keep you alive at rest), the thermic effect of food (energy used to digest meals), and all physical activity from walking to intense training.

Why Knowing Your TDEE Matters

Weight management: Eating below your TDEE creates a deficit for fat loss; eating above creates a surplus for muscle gain. The size of the gap determines the rate of change.
Meal planning: Once you know your calorie target, you can split it into protein, fats, and carbs in a ratio that suits your training and lifestyle.
Performance: Under-eating relative to your TDEE impairs recovery, hormonal balance, and training output. Over-eating wastes potential.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor equation, which research published in the American Journal of Clinical Nutrition found to be the most accurate predictive equation for estimating BMR in healthy individuals.

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

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

TDEE = BMR × Activity Factor

Activity factors range from 1.2 (sedentary) to 1.9 (professional athlete)

Activity Factors Explained

Sedentary (1.2): Desk job, minimal walking, no structured exercise.
Light exercise (1.375): 1–3 days of light activity per week, such as walking or yoga.
Moderate exercise (1.55): 3–5 days of moderate training — gym sessions, running, sports.
Heavy exercise (1.725): 6–7 days of hard training, physical labour, or competitive sports.
Athlete (1.9): Two-a-day training sessions, professional athletes, extremely active jobs.

How to Use Your TDEE

Your TDEE is a starting point, not gospel. Use it for 2–3 weeks while tracking your weight. If your weight stays stable, your TDEE estimate is accurate. If not, adjust by 100–200 calories and reassess. For fat loss, a deficit of 250–500 calories per day is sustainable and effective. For muscle gain, a surplus of 200–350 calories per day minimises unnecessary fat accumulation.

Frequently Asked Questions

TDEE is the total number of calories your body burns per day, including your BMR, physical activity, and the thermic effect of food. It represents the calorie intake at which your weight would remain stable.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your organs functioning. TDEE adds your physical activity and digestion energy on top of BMR. Typically, TDEE is 20–90% higher than BMR depending on how active you are.

A moderate deficit of 500 calories below your TDEE will produce roughly 0.5 kg (1 lb) of weight loss per week. A milder deficit of 250 calories produces slower but more sustainable results. Never go below 1,200 calories per day without medical supervision.

TDEE calculators are generally within 10% of actual expenditure. The biggest source of error is activity level self-assessment — most people overestimate how active they are. Use the result as a starting point and adjust based on 2–4 weeks of real-world tracking.

Yes, and you should. As your weight decreases, your BMR drops and your TDEE decreases. Recalculating every 5–10 kg (10–20 lbs) of weight change helps keep your calorie targets accurate.

Disclaimer

This calculator provides estimates for informational purposes only and does not constitute medical or nutritional advice. Consult a healthcare professional or registered dietitian before making significant dietary changes.