TDEE Calculator
Total daily energy expenditure: your BMR (Mifflin-St Jeor) scaled by the conventional activity multipliers, with all five levels shown so the honest range stays visible. To turn the estimate into loss or gain targets, use the Calorie Calculator; to split it into grams, the Macro Calculator.
Estimate your TDEE
Example: male, 80 kg, 180 cm, age 30, moderately active → 2,759 kcal/day.
BMR times a multiplier — and what that convention hides
The arithmetic is short: Mifflin-St Jeor puts a 30-year-old man at 80 kg and 180 cm at 10×80 + 6.25×180 − 5×30 + 5 = 1,780 kcal/day at rest, and multiplying by 1.55 for "moderately active" gives 2,759 kcal/day — every figure here computed by the same tested engine as the calculator. The multipliers (1.2 through 1.9) are a convention that grew out of decades of practice with the Harris-Benedict and Mifflin equations, not precise science. That is why the result always lists all five levels: the honest output of a TDEE formula is a band a few hundred kilocalories wide, not one number.
The same person at every level
For the worked example above, the five conventional levels span 2,136–3,382 kcal/day:
- Sedentary (little or no exercise) (×1.2): 2,136 kcal/day
- Lightly active (1–3 days/week) (×1.375): 2,448 kcal/day
- Moderately active (3–5 days/week) (×1.55): 2,759 kcal/day
- Very active (6–7 days/week) (×1.725): 3,071 kcal/day
- Extra active (hard exercise + physical job) (×1.9): 3,382 kcal/day
Two adjacent labels can differ by more than 300 kcal — larger than most planned deficits. If a calorie target matters to you, pick a level, hold intake steady for a few weeks, and let your weight trend tell you which multiplier your life actually corresponds to.
Frequently asked questions
How is TDEE calculated here?
Basal metabolic rate from the Mifflin-St Jeor equation (10×kg + 6.25×cm − 5×age, +5 for men, −161 for women) multiplied by an activity factor: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extra active.
Where do the activity multipliers come from?
They are a widely used convention that grew out of practice with the Harris-Benedict and later Mifflin-St Jeor equations, not the output of a specific validation study. They are useful anchors, but the labels are subjective — one person’s "moderately active" is another’s "very active".
How accurate is a TDEE estimate?
Treat it as a starting band, not a measurement. The underlying BMR equation is typically within about ±10%, and the multiplier adds its own uncertainty on top. Real TDEE also drifts day to day with activity, food, and even weather. Tracking weight over two to four weeks at a steady intake is the practical calibration.
What is the difference between TDEE and BMR?
BMR is the energy your body would use at complete rest; TDEE adds everything else — daily movement, exercise, and the energy cost of digesting food. TDEE is the number that maintenance calories are anchored to.
Which activity level should I pick?
Most people overestimate. If you have a desk job and train three times a week, "lightly active" or "moderately active" usually fits better than "very active". When in doubt, pick the lower level, watch your weight trend for a few weeks, and adjust.
Not medical advice: TDEE estimates come from population formulas and a labeling convention; your real energy expenditure can differ substantially. Consult a qualified healthcare professional before changing diet or exercise, especially with any medical condition. Data is processed locally in your browser and never transmitted. See the methodology page.