Gender
Age (years)
Weight (kg)
Height (cm)
Activity Level
Free online TDEE calculator: calculate your Total Daily Energy Expenditure, BMR, and recommended calorie intake for weight loss, maintenance, or muscle gain. Uses Mifflin-St Jeor equation. Mac OS 9 retro style.
Input your gender, age (10-120 years), weight in kilograms, and height in centimeters. These are the fundamental inputs for the Mifflin-St Jeor equation used to calculate your Basal Metabolic Rate.
Choose your activity level from Sedentary to Extra Active. This multiplier accounts for how much energy you burn through daily physical activity and exercise, directly affecting your total daily energy expenditure.
Click Calculate TDEE to instantly see your BMR and TDEE. BMR is the calories your body needs at rest, while TDEE includes activity. Both are shown in kcal/day.
Use your TDEE to plan your diet: eat at maintenance to maintain weight, below TDEE for weight loss, or above for weight gain. Consult a professional for personalized advice.
Q: What is the difference between BMR and TDEE?
A: BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes BMR plus all calories burned through activity, exercise, and digestion.
Q: How accurate is the Mifflin-St Jeor equation?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas, with about 70% accuracy within 10% of measured values. It was developed in 1990 and is recommended by the Academy of Nutrition and Dietetics.
Q: How do I use TDEE for weight loss?
A: To lose weight, consume fewer calories than your TDEE. A deficit of 300-500 calories per day typically leads to about 0.5kg (1lb) of weight loss per week. Never eat below your BMR without medical supervision.