TDEE & Daily Calorie Calculator
Your total daily energy expenditure (TDEE) is the number of calories you burn in a typical day. It is the starting point for losing, keeping or gaining weight. This calculator estimates it from your age, sex, height, weight and activity level, in US or metric units.
Not medical advice. This calculator gives an educational estimate only. It does not diagnose any condition or replace advice from a doctor, registered dietitian or other licensed professional. If you are pregnant, under 18, managing a medical condition or taking medication, talk to a clinician before changing how you eat or train.
How it works
First the calculator estimates your basal metabolic rate (BMR), the energy your body uses at rest, with the Mifflin-St Jeor equation:
- Men:
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 - Women:
BMR = 10 × kg + 6.25 × cm − 5 × age − 161
US inputs are converted first (1 lb = 0.4536 kg, 1 in = 2.54 cm). BMR is then multiplied by an activity factor: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active and 1.9 for extra active. For example, a 35-year-old man who is 5 ft 9 in and 170 lb has a BMR of about 1,700 kcal; at the "lightly active" level his TDEE is about 2,330 kcal per day.
Mifflin-St Jeor was chosen because a review by the Academy of Nutrition and Dietetics found it predicted resting metabolic rate within 10% of measured values more often than other common equations, including Harris-Benedict, in healthy adults.
How to read your results
The TDEE figure is your estimated maintenance level. The goal table shows percentage-based targets instead of a fixed 500-calorie cut, so a smaller person isn't pushed into an extreme deficit. A 10 to 20% deficit is a common, sustainable range for weight loss. Our article on how big a calorie deficit should be explains the trade-offs.
Treat the number as a first guess. Eat close to it for two to three weeks, weigh yourself several times a week and compare weekly averages. If your weight is stable, the estimate fits. If it drifts, adjust by 100 to 200 calories and check again. Read BMR vs TDEE for the full step-by-step method.
Limitations
- Equations predict averages. Individuals can differ from the estimate by 10% or more.
- People tend to overestimate their activity. If unsure, pick the lower level.
- Body composition matters. Very muscular people often burn more than predicted, and people with obesity may be overestimated.
- As you lose weight, your TDEE falls, so targets need re-checking every few kilograms. Plateaus are normal; see our plateau guide.
- The formula is not designed for pregnancy, breastfeeding, teens, or people with thyroid or other metabolic conditions.
Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241-247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic Association. 2005;105(5):775-789.
- Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. The Lancet. 2011;378(9793):826-837. The model behind the NIH Body Weight Planner.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025, Appendix 2: Estimated Calorie Needs.
- Centers for Disease Control and Prevention. Steps for Losing Weight.