TDEE Calculator
Free Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) calculator using the Mifflin–St Jeor formula. Enter your height, weight, age, sex, and activity level to get your maintenance calories along with cutting and bulking targets.
What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns in a day, including basal metabolism plus all physical activity. Knowing your TDEE is the starting point for any body composition goal — whether you want to lose fat, maintain weight, or gain muscle.
What is BMR?
Basal Metabolic Rate is the number of calories your body needs at complete rest to maintain basic physiological functions like breathing, circulation, and cell production. The Mifflin–St Jeor formula is the most widely validated BMR equation for non-athletic adults.
How activity level affects TDEE
Your TDEE multiplies your BMR by an activity factor that ranges from sedentary (1.2) to extra active (1.9). Most people fall somewhere between lightly active and moderately active. Overestimating activity level is the most common reason calorie targets don't produce the expected results.