TDEE Calculator
Estimate how many calories you burn a day from your age, sex, height, weight and activity level. Uses the Mifflin–St Jeor formula. Free.
- BMR (at rest)
- 1,699 kcal/day
- Per week
- 18,431 kcal
- To lose about 0.5 kg (1 lb) a week
- 2,133 kcal/day
- For a slow, lean gain
- 2,933 kcal/day
An estimate from a published formula, for general information. It isn't medical advice; talk to a doctor or dietitian about your own needs.
Calories in, calories out
Your total daily energy expenditure (TDEE) is the calories you burn in a day: your basal metabolic rate (the energy to keep you alive at rest) plus everything you do on top. The calculator estimates BMR with the Mifflin–St Jeor equation, which studies have found the most accurate for adults, and multiplies it by an activity factor from 1.2 for a desk job with no exercise to 1.9 for hard daily training. Eating about your TDEE keeps your weight stable; eating less leads to weight loss and more to weight gain.
How to use it
- 1
Enter your details
Sex, age, height and weight, in metric or US units.
- 2
Choose your activity level
Be honest: most people with office jobs are sedentary or lightly active.
- 3
Read your TDEE
Use it as a starting point, then adjust after two to three weeks based on how your weight changes.
Frequently asked questions
How accurate is a TDEE calculator?
Within about 10% for most people. Genetics, muscle mass and daily movement vary, so track your weight for a few weeks and adjust by 100–200 kcal if needed.
Which activity level should I pick?
Count structured exercise and how active your job is. An office worker who trains three times a week is usually 'Light' to 'Moderate'. Overestimating activity is the most common mistake.
What's the difference between BMR and TDEE?
BMR is what you burn lying still all day. TDEE adds digestion, daily movement and exercise, and is typically 1.2 to 1.9 times your BMR.
Is anything sent to a server?
No. Everything is calculated in your browser, and nothing you type is stored or sent anywhere.