TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor formula. See calories for weight loss, maintenance, and muscle gain.
Quick Calculator Get a fast estimate
kg
cm
yrs
TDEE
2 633 kcal/day
BMR (Mifflin-St Jeor)
1 699 kcal/day
Weight Loss (−500 kcal)
2 133 kcal/day
Weight Gain (+300 kcal)
2 933 kcal/day
Weekly TDEE
18 431 kcal
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What is TDEE and How to Use It
TDEE is the total calories your body burns each day. It is calculated using the Mifflin-St Jeor BMR formula multiplied by an activity factor. To lose weight, eat 400–500 kcal below your TDEE. To gain muscle, eat 250–300 kcal above TDEE.
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Extended Calculator More options, charts, and scenario comparison
kg
cm
yrs
TDEE
2633 kcal/day
BMR
1699 kcal
Cut (-500)
2133 kcal
Bulk (+300)
2933 kcal
| Activity Level | TDEE |
|---|---|
| Sedentary | 2039 kcal |
| Lightly Active | 2336 kcal |
| Moderate | 2633 kcal |
| Very Active | 2930 kcal |
| Extremely Active | 3228 kcal |
Activity Level Multipliers
| Activity Level | Multiplier | Example |
|---|---|---|
| Sedentary | × 1.2 | Desk job, minimal exercise |
| Lightly Active | × 1.375 | Light exercise 1–3 days/week |
| Moderately Active | × 1.55 | Exercise 3–5 days/week |
| Very Active | × 1.725 | Hard training 6–7 days/week |
| Extremely Active | × 1.9 | Twice/day training or physical job |
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Professional Calculator Complete parameters, sensitivity analysis, and detailed breakdown
Body Metrics
kg
cm
yrs
Target Calories
2633 kcal/day
TDEE (Maintenance)
2633 kcal
BMR
1699 kcal
Recommended Macros
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Protein | 135g | 540 kcal | 21% |
| Fat | 73g | 657 kcal | 25% |
| Carbohydrates | 359g | 1436 kcal | 55% |
BMR Formula Comparison
| Formula | BMR | TDEE (× 1.55) |
|---|---|---|
| Mifflin-St Jeor (used) | 1699 | 2633 |
| Harris-Benedict (revised) | 1763 | 2732 |
| Katch-McArdle (est.) | 1747 | 2708 |
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day including BMR and all activity. Eating at your TDEE maintains weight. Eating below it loses weight; above it gains weight.
The Mifflin-St Jeor formula is the most accurate of the common BMR equations, accurate to within 10% for most people. Individual metabolism varies — use the result as a starting point and adjust based on real-world weight changes.