TDEE Calculator
A TDEE calculator (Total Daily Energy Expenditure) built on the Mifflin-St Jeor equation — the formula dietitians actually use. Enter sex, weight, height, age and activity level to get your BMR and daily calorie needs, with every step of the math shown so you can verify it by hand.
Result
| BMR (Mifflin-St Jeor) | |
| Activity multiplier |
Formula & source
Women: BMR = 10×w + 6.25×h − 5×a − 161
(w = kg, h = cm, a = years)
TDEE = BMR × activity (1.2 / 1.375 / 1.55 / 1.725 / 1.9)
Source: Mifflin-St Jeor (1990), validated against calorimetry as the most accurate predictive equation for healthy adults; activity multipliers are the standard Harris-Benedict-derived factors. Unique to this page: BMR and the multiplier are shown as separate line items instead of one mystery number.
Worked example (you can verify by hand)
Input: male, 180 lb (81.65 kg), 5′10″ (177.8 cm), 30 y, moderate activity.
- BMR = 10×81.65 + 6.25×177.8 − 5×30 + 5 = 816.5 + 1111.25 − 150 + 5 = 1782.75
- TDEE = 1782.75 × 1.55 = 2763.26
Expected output: BMR ≈ 1783, TDEE ≈ 2763 kcal/day.
Limitations — what this cannot do
- Equations estimate population averages — individual metabolism varies ±10–15%; treat output as a starting point and adjust from 2–3 weeks of scale and mirror data.
- Activity multipliers are the largest error source; be honest about training volume or the number is fiction.
- This is nutrition math, not medical advice — see the disclaimer below.
Disclaimer: Estimates for training planning only, not medical advice. Consult a professional.
FAQ
TDEE vs BMR — what is the difference?
BMR is what you burn at complete rest; TDEE adds everything else (training, walking, fidgeting, digestion). BMR is the formula part, the activity multiplier is the honest-guess part.
Why Mifflin-St Jeor and not Harris-Benedict?
Mifflin-St Jeor (1990) tested better against measured metabolic rates in modern validation studies. Harris-Benedict (1919) overestimates for most people today.
My TDEE says 2800 but I am not losing/gaining — now what?
Then 2800 is not your TDEE — the equation is the starting hypothesis, your scale over 2–3 weeks is the verdict. Adjust intake by 200–300 kcal and re-measure.
Does muscle mass change the result?
Yes — the equation uses total weight, so very lean or very muscular people sit off the average. That is a known limitation, not a bug; treat output as ±10%.