Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your basal metabolic rate plus your activity level. Eating at or near your TDEE maintains your current weight.

Which equation does this calculator use?

The Mifflin-St Jeor equation (1990), which is considered the most accurate BMR formula for most adults. It was validated by the American Dietetic Association as the preferred equation for estimating caloric needs.

How much of a calorie deficit should I aim for?

A deficit of 500 kcal/day produces approximately 0.5 kg (1 lb) of fat loss per week. Deficits larger than 1,000 kcal/day increase the risk of muscle loss and nutritional deficiencies.

Is my data sent to a server?

All calculations are pure JavaScript running in your browser. Our servers are not involved at any point.

TDEE calculator

Enter your age, sex, weight, height, and activity level to calculate your Total Daily Energy Expenditure (TDEE), the number of calories you burn per day. Calorie targets for weight loss, maintenance, and muscle gain are shown instantly.

Biological sex

Age (years)

Height (cm)

Weight (kg)

Activity level

How it works

The Mifflin-St Jeor equation calculates basal metabolic rate (BMR), the calories your body needs at rest. Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. The BMR is then multiplied by an activity factor (1.2–1.9) to produce your TDEE. Calorie targets are derived by adding or subtracting a daily deficit or surplus.

Processing runs in your browser

All calculations happen locally using pure JavaScript arithmetic. Our servers are not involved at any point.

Technical specification

The Mifflin-St Jeor equation was developed by Mifflin et al. and published in the American Journal of Clinical Nutrition 51:2 (1990). It is the most widely recommended BMR formula for adults. Activity multipliers follow the Harris-Benedict activity factor scale: Sedentary (×1.2), Lightly active (×1.375), Moderately active (×1.55), Active (×1.725), Very active (×1.9). A 500 kcal/day deficit corresponds to approximately 0.5 kg of fat loss per week (based on 3,500 kcal per pound of fat).

BMR formula: Mifflin-St Jeor (1990), AJCN 51:2
Activity multipliers: 1.2 (sedentary) to 1.9 (very active)
Weight loss target: TDEE − 500 kcal/day ≈ 0.5 kg/week loss
Browser API: Pure JavaScript arithmetic. No library

Related operations

To check a weight category for your height, try the BMI calculator. For body composition from circumference inputs, use the body fat calculator. To work out fat-free mass for protein targets, see the lean body mass calculator.

Frequently asked questions

What is TDEE?: Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your basal metabolic rate plus your activity level. Eating at or near your TDEE maintains your current weight.
Which equation does this calculator use?: The Mifflin-St Jeor equation (1990), which is considered the most accurate BMR formula for most adults. It was validated by the American Dietetic Association as the preferred equation for estimating caloric needs.
How much of a calorie deficit should I aim for?: A deficit of 500 kcal/day produces approximately 0.5 kg (1 lb) of fat loss per week. Deficits larger than 1,000 kcal/day increase the risk of muscle loss and nutritional deficiencies.
Is my data sent to a server?: All calculations are pure JavaScript running in your browser. Our servers are not involved at any point.

Last reviewed May 26, 2026