TDEE calculator
Estimate daily calories (BMR × activity) for loss, maintenance or gain. Basic and Advanced modes; optional profile save.
Mifflin–St Jeor · 4 activity levels (job + movement)
Mifflin–St Jeor estimates resting use; it does not measure your metabolism. Use results as a starting point and adjust with real intake and weight trend.
Methodology
- Mifflin–St Jeor (BMR) — default formula
- Katch–McArdle — when body-fat % is provided (Advanced)
- Estimates only — not medical advice.
Example
Male, 30y, 80 kg, 180 cm, ×1.55 → BMR ≈ 1780 kcal, TDEE ≈ 2759 kcal (Mifflin–St Jeor).
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What is TDEE and how many calories should I eat?
Daily energy needs depend on sex, age, weight, height and activity. This tool provides an estimate, not medical advice.
Example
Male, 30y, 80 kg, 180 cm, ×1.55 → BMR 1,780 kcal, TDEE 2,759 kcal (same function as the calculator).
Results are estimates from public formulas and general health guidance. Not medical advice — consult a professional for health decisions.
References:
- WHO — physical activity – General activity guidance
- WHO — healthy diet – General nutrition principles
- Mifflin–St Jeor (BMR/TDEE) – Common resting metabolic rate equation
- “How we calculate” – Formulas used on this page
Frequently Asked Questions
How many calories should I eat per day?
Needs depend on sex, age, weight, height, and daily activity (job + training). This calculator gives an indicative estimate for maintenance, loss, or gain — not a personal medical prescription.
What are TDEE and BMR?
BMR (Mifflin–St Jeor) estimates resting energy use; it does not measure your individual metabolism. TDEE ≈ BMR × an activity multiplier and is a starting point for daily maintenance calories.
How do I choose my activity level?
Consider movement across the whole day, not workouts alone. The tool has four levels: sedentary (mostly desk), lightly active, active, and very active (physical job and/or frequent training). Four gym sessions with desk work is not the same as four sessions with hard manual labour.
How many calories to lose weight?
The calculator offers a milder (−250 kcal) and a larger (−500 kcal) deficit vs TDEE. Real weight change is dynamic — not a guaranteed linear kg/week. Track for a few weeks and adjust.
How accurate is the calculator?
Mifflin–St Jeor is a widely used resting estimate. Results are indicative; people vary. Do not treat ±10–15% as a guaranteed personal range. See a clinician or dietitian for medical conditions.
What is lean body mass (LBM)?
LBM includes muscle, organs, bone, and water — not muscle alone. It is shown only if you enter a measured body-fat %. Example percentages in the UI are not your measurement.