❤️ Health
TDEE Calculator
Find your Total Daily Energy Expenditure — the calories you burn each day based on your stats and activity level.
yr
ft
in
lbs
Your TDEE (Maintenance Calories)
—
BMR: — kcal/day
Calorie Targets by Goal
Lose Fast
—
−1,000/day
Lose Slow
—
−500/day
Maintain
—
your TDEE
Gain Slow
—
+250/day
Gain Fast
—
+500/day
Estimated Macros (Maintenance)
How TDEE is calculated
TDEE uses the Mifflin-St Jeor equation — the most widely validated formula for estimating basal metabolic rate (BMR), then multiplied by an activity factor.
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier
Activity multipliers
- 1.2 — Sedentary: desk job, little or no exercise
- 1.375 — Light: 1–3 days/week light exercise
- 1.55 — Moderate: 3–5 days/week moderate exercise
- 1.725 — Active: 6–7 days/week hard exercise
- 1.9 — Very Active: physical job + hard daily exercise
⚠️ This is an estimate. Individual metabolism varies. Consult a registered dietitian for a personalized nutrition plan.