TDEE Calculator

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

The Mifflin-St Jeor Equation

We use the Mifflin-St Jeor equation, widely considered the most accurate standard formula for calculating BMR.

BMR Formula

For Men: $\text{BMR} = 10 \times \text{weight(kg)} + 6.25 \times \text{height(cm)} - 5 \times \text{age(y)} + 5$

For Women: $\text{BMR} = 10 \times \text{weight(kg)} + 6.25 \times \text{height(cm)} - 5 \times \text{age(y)} - 161$

Calculating TDEE

Once BMR is calculated, it is multiplied by an Activity Multiplier:

• Sedentary (little or no exercise): 1.2
• Lightly active (light exercise 1-3 days/week): 1.375
• Moderately active (moderate exercise 3-5 days/week): 1.55
• Very active (hard exercise 6-7 days a week): 1.725
• Extra active (very hard exercise/physical job): 1.9

$\text{TDEE} = \text{BMR} \times \text{Activity Multiplier}$

Frequently Asked Questions

What should I do with my TDEE number?

Your TDEE is your maintenance calorie level. If you consume exactly this amount of calories daily, your weight will remain the same. To lose weight, eat fewer calories than your TDEE. To gain muscle (bulk), eat more.

Why is Mifflin-St Jeor preferred over Harris-Benedict?

The original Harris-Benedict equation was created in 1919. The Mifflin-St Jeor equation, developed in 1990, has been proven in modern clinical studies to be more accurate for today's average body compositions.

Does my TDEE change?

Yes. As you lose or gain weight, and as you age, your BMR changes. You should recalculate your TDEE every 4 to 6 weeks during a diet or bulk to ensure you remain in the correct caloric zone.