TDEE Calculator

Free Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) calculator using the Mifflin–St Jeor formula. Height, weight, age, sex, and activity level determine maintenance calories and cutting and bulking targets.

What is TDEE?

Total Daily Energy Expenditure is the total number of calories a person burns in a day, including basal metabolism plus all physical activity. TDEE is the starting point for body composition goals such as fat loss, weight maintenance, or muscle gain.

What is BMR?

Basal Metabolic Rate is the number of calories the 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

TDEE multiplies 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 do not produce the expected results.