Calorie Calculator (TDEE)
This calculator estimates how many calories your body burns at rest (BMR) and in total each day (TDEE), based on the widely-used Mifflin-St Jeor equation.
Show solution steps
Formula
BMR (Mifflin-St Jeor):
Men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Women: 10×weight(kg) + 6.25×height(cm) − 5×age − 161
TDEE = BMR × activity factor, where the factor ranges from 1.2 (sedentary) to 1.9 (very active).
Worked Example
A 30-year-old male, 80kg, 180cm, moderately active:
BMR = 10×80 + 6.25×180 − 5×30 + 5 = 1780 kcal
TDEE = 1780 × 1.55 ≈ 2759 kcal/day
Definitions
- Sex
- The Mifflin-St Jeor equation uses a different constant for men (+5) and women (−161).
- BMR
- Basal Metabolic Rate — calories your body burns at complete rest to maintain basic functions.
- Activity Level
- A multiplier (1.2 sedentary to 1.9 very active) applied to BMR to reflect daily movement and exercise.
- TDEE
- Total Daily Energy Expenditure — your maintenance calories. Eat below it to lose weight, above it to gain.
How to Use
- Select your sex.
- Enter your weight and height.
- Enter your age.
- Choose the activity level that best matches your typical week.
- Read your BMR (resting calorie burn) and TDEE (total daily calorie needs).
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate is the number of calories your body needs at complete rest just to maintain basic functions like breathing and circulation.
How do I use TDEE to lose or gain weight?
Eating below your TDEE creates a calorie deficit for weight loss; eating above it creates a surplus for weight gain. A common approach is a 10-20% deficit or surplus from TDEE, sustained over time.
Why does activity level matter so much?
Activity level scales your BMR by a multiplier reflecting how much additional energy your daily movement and exercise burns u2014 the difference between sedentary and very active can be several hundred calories a day.
Is the Mifflin-St Jeor equation the most accurate?
It's widely considered more accurate than the older Harris-Benedict equation for most people, though individual metabolism can still vary u2014 use this as a starting estimate, not an exact figure.
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