TDEE Calculator
Find your Total Daily Energy Expenditure (TDEE) and get personalised calorie targets for weight loss, maintenance, or muscle gain. Uses the Mifflin-St Jeor formula — runs entirely in your browser, nothing is uploaded.
Calorie Targets
−500 kcal/day ≈ 0.5 kg/week
−250 kcal/day ≈ 0.25 kg/week
Hold current weight
+250 kcal/day ≈ 0.25 kg/week
+500 kcal/day ≈ 0.5 kg/week
Macronutrient Breakdown at Maintenance (40% carbs / 30% protein / 30% fat)
Disclaimer: These figures are statistical estimates. Individual metabolism varies with body composition, genetics, hormones, and health status. Consult a registered dietitian or physician before making significant changes to your diet, especially if you have a medical condition.
Worked Example — 30-year-old Male, 75 kg, 175 cm, Moderately Active
Step 1 — BMR (Mifflin-St Jeor, male):
BMR = 10 × 75 + 6.25 × 175 − 5 × 30 + 5
BMR = 750 + 1,093.75 − 150 + 5 = 1,698.75 ≈ 1,699 kcal/day
Step 2 — TDEE (Moderate activity multiplier 1.55):
TDEE = 1,699 × 1.55 = 2,633 kcal/day
Step 3 — Calorie targets:
Weight loss (−500): 2,133 kcal | Maintenance: 2,633 kcal | Weight gain (+500): 3,133 kcal
Step 4 — Macros at maintenance (2,633 kcal):
Carbs 40%: 2,633 × 0.40 ÷ 4 = 263 g |
Protein 30%: 2,633 × 0.30 ÷ 4 = 197 g |
Fat 30%: 2,633 × 0.30 ÷ 9 = 88 g
TDEE Reference Table — Estimated Values by Profile
All values computed using Mifflin-St Jeor BMR × activity multiplier. Heights and weights are illustrative mid-range examples.
| Profile | Age | Weight | Height | BMR | Sedentary (×1.2) | Moderate (×1.55) | Very Active (×1.725) |
|---|---|---|---|---|---|---|---|
| Male, light | 25 | 65 kg | 170 cm | 1,655 | 1,986 | 2,565 | 2,855 |
| Male, average | 30 | 80 kg | 178 cm | 1,841 | 2,209 | 2,853 | 3,176 |
| Male, heavy | 35 | 100 kg | 180 cm | 2,030 | 2,436 | 3,147 | 3,502 |
| Female, light | 25 | 55 kg | 162 cm | 1,348 | 1,618 | 2,089 | 2,326 |
| Female, average | 30 | 65 kg | 165 cm | 1,493 | 1,792 | 2,314 | 2,575 |
| Female, heavy | 40 | 85 kg | 168 cm | 1,671 | 2,005 | 2,590 | 2,882 |
| Male, older | 55 | 78 kg | 175 cm | 1,679 | 2,015 | 2,602 | 2,896 |
| Female, older | 55 | 68 kg | 163 cm | 1,396 | 1,675 | 2,164 | 2,408 |
BMR values computed with Mifflin-St Jeor: Male = 10W + 6.25H − 5A + 5; Female = 10W + 6.25H − 5A − 161. All kcal/day values rounded to the nearest whole number.
How the Formulas Work
Mifflin-St Jeor (1990) — Recommended Default
Male: BMR = 10 × W(kg) + 6.25 × H(cm) − 5 × A(years) + 5
Female: BMR = 10 × W(kg) + 6.25 × H(cm) − 5 × A(years) − 161
Harris-Benedict Revised (Roza & Shizgal, 1984)
Male: BMR = 13.397 × W + 4.799 × H − 5.677 × A + 88.362
Female: BMR = 9.247 × W + 3.098 × H − 4.330 × A + 447.593
Activity Multipliers (Katch-McArdle / Harris-Benedict classification)
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | ×1.200 | Desk job, little or no deliberate exercise |
| Lightly Active | ×1.375 | Light exercise or sport 1–3 days/week |
| Moderately Active | ×1.550 | Moderate exercise or sport 3–5 days/week |
| Very Active | ×1.725 | Hard exercise 6–7 days/week |
| Extra Active | ×1.900 | Very hard exercise, physical labour, or twice-daily training |
Frequently Asked Questions
- What is the difference between BMR and TDEE?
- BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR. For example, if your BMR is 1,700 kcal and you exercise moderately 3–5 days per week, your TDEE might be around 2,635 kcal (1,700 × 1.55). TDEE is what you actually need to eat each day to maintain your current weight.
- Which BMR formula is more accurate — Mifflin-St Jeor or Harris-Benedict?
- The Mifflin-St Jeor equation (1990) is considered the most accurate for most people and is recommended by the Academy of Nutrition and Dietetics. It was validated across a broader population than the original Harris-Benedict equation (1919). The revised Harris-Benedict (Roza & Shizgal, 1984) is also widely used and gives similar results. Both are estimates with a margin of ±10–15%; individual metabolism varies with genetics, body composition, hormones, and health status.
- How do I use my TDEE to lose weight?
- To lose approximately 0.5 kg (1 lb) per week, eat 500 kcal below your TDEE each day (a 3,500 kcal weekly deficit equals roughly 0.5 kg of fat). For a gentler deficit, subtract 250 kcal for about 0.25 kg/week. Most nutrition professionals recommend not going below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision. Combine a moderate calorie deficit with adequate protein (1.6–2.2 g/kg of body weight) to preserve muscle mass while losing fat.
- What activity level should I choose?
- Choose the level that honestly reflects your average week: Sedentary = desk job, 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/week (×1.725); Extra Active = very hard exercise, physical job, or twice-daily training (×1.9). Most people overestimate their activity level — when in doubt, choose one level lower and adjust based on real-world results over 2–3 weeks.
- Why does my actual weight not change despite eating at TDEE?
- TDEE formulas are statistical averages; individual variation is real. Your actual TDEE can differ from the calculated estimate by 10–20% due to factors like muscle mass, gut microbiome, non-exercise activity thermogenesis (NEAT), adaptive thermogenesis, hormonal status, and medication. Track your weight and calorie intake for 2–3 weeks; if weight is stable you have found your real maintenance level. If you are gaining weight at "maintenance" calories, reduce intake by 100–200 kcal and reassess.
- How are the macronutrient grams calculated?
- The calculator uses a balanced 40/30/30 split at maintenance calories: 40% of calories from carbohydrates, 30% from protein, and 30% from fat. Carbohydrates and protein each provide 4 kcal per gram; fat provides 9 kcal per gram. For example, at 2,500 kcal maintenance: carbs = 2,500×0.40÷4 = 250 g, protein = 2,500×0.30÷4 = 187.5 g, fat = 2,500×0.30÷9 = 83.3 g. You can adjust the split based on your goals — higher protein (35–40%) is beneficial when in a calorie deficit to preserve muscle.