TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation with activity factor adjustment, and get calorie targets for fat loss and muscle gain.
Calculate TDEE (Mifflin-St Jeor BMR × Activity Factor)
Enter your details below to compute your verified total daily calorie expenditure.
Calculation Results
Calculated using verified physical methodology: \text{BMR (Male)} = 10W + 6.25H - 5A + 5 \quad \text{(Mifflin-St Jeor)}
\text{TDEE} = \text{BMR} \times \text{Activity Factor}
Quick Summary
The TDEE Calculator evaluates Total Daily Energy Expenditure ($\text{TDEE} = \text{BMR} \times \text{Activity Factor}$) using the Mifflin-St Jeor BMR equation, with calorie targets for fat loss (−500 kcal deficit) and muscle gain (+300 kcal surplus).
Formula Explanation
\text{BMR (Male)} = 10W + 6.25H - 5A + 5
\text{BMR (Female)} = 10W + 6.25H - 5A - 161
\text{TDEE} = \text{BMR} \times \text{Activity Factor (1.2 to 1.9)}How It Works
The TDEE Calculator first calculates Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation (most accurate for non-athletes). It then multiplies BMR by the Harris-Benedict activity factor (1.2 sedentary to 1.9 very active) to compute Total Daily Energy Expenditure — the total calories burned per day including all activity.
Step-by-Step Worked Example
Practical Problem: Male, 30 years old, 75 kg, 175 cm tall, training moderately 4 days/week. Calculate TDEE.
- Step 1: BMR (Mifflin-St Jeor Male): $10 \times 75 + 6.25 \times 175 - 5 \times 30 + 5 = 750 + 1093.75 - 150 + 5 = \mathbf{1698.75\text{ kcal/day}}$.
- Step 2: Activity Factor (Moderate): $\times 1.55$.
- Step 3: TDEE: $1698.75 \times 1.55 = \mathbf{2633\text{ kcal/day}}$.
- Step 4: Fat Loss Target (−500 kcal deficit): $2633 - 500 = \mathbf{2133\text{ kcal/day}}$.
- Step 5: Muscle Gain Target (+300 kcal surplus): $2633 + 300 = \mathbf{2933\text{ kcal/day}}$.
Real-World Calculation Examples
Scenario 1: 30M, 75 kg, Moderate Training
Result: BMR = 1,699 kcal. TDEE = 2,633 kcal. Fat loss target: 2,133 kcal. Gain target: 2,933 kcal.
Scenario 2: 25F, 60 kg, Active Training (6 days)
Result: BMR = 1,356 kcal. TDEE = 2,339 kcal. Fat loss: 1,839 kcal. Female athlete calorie needs.
Scenario 3: 40M, 90 kg, Very Active (2× daily)
Result: BMR = 1,905 kcal. TDEE = 3,620 kcal. Fat loss: 3,120 kcal. High-volume training calorie burn.
Scenario 4: 50F, 68 kg, Sedentary Office Worker
Result: BMR = 1,316 kcal. TDEE = 1,579 kcal. Fat loss: 1,079 kcal. Low-activity daily expenditure.
Key Benefits of Using This Calculator
Mifflin-St Jeor Equation
Uses the most accurate general-population BMR formula validated by Academy of Nutrition & Dietetics.
Fat Loss & Muscle Gain Targets
Provides both a −500 kcal fat loss deficit and a +300 kcal lean muscle gain surplus calorie target.
Protein Intake Suggestion
Includes minimum protein intake recommendation (1.6 g/kg) alongside calorie targets.
100% Free & Client-Side
Executes locally in your browser with zero latency or web server transmission.
Frequently Asked Questions (FAQ)
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours including BMR (basal metabolic functions) and all physical activity.
What is the difference between BMR and TDEE?
BMR is the calories burned at complete rest. TDEE includes BMR plus all energy burned through exercise, daily movement, and digestion (TEF).
How many calories should I eat to lose weight?
A 500 kcal/day calorie deficit below TDEE creates approximately 0.5 kg of fat loss per week in a sustainable, muscle-preserving manner.
How many calories should I eat to gain muscle?
A 200-500 kcal/day surplus above TDEE combined with progressive resistance training supports lean muscle gain of 0.25-0.5 kg per week.
What is the Mifflin-St Jeor equation?
Developed in 1990, it predicts BMR using weight (kg), height (cm), and age (years). Validated as the most accurate formula for non-athletic individuals (±10%).
Should athletes use a different BMR equation?
Highly muscular athletes may benefit from the Katch-McArdle equation (which uses lean body mass) as it accounts for higher muscle metabolism.
How accurate is TDEE calculation?
TDEE estimates have ±10-15% individual variability. Tracking actual weight changes over 2-3 weeks allows adjustment of calorie targets.
Does TDEE change with age?
Yes — TDEE decreases approximately 1-2% per decade after age 20, primarily due to declining muscle mass and hormonal changes.
Can marathon runners eat more than the TDEE calculator shows?
Yes — high-mileage marathon runners (80+ km/week) burn 600-1,000 additional kcal/day above standard "very active" factor estimates.
What is Thermic Effect of Food (TEF)?
TEF is the energy burned digesting and metabolising food — approximately 10% of total calorie intake. Protein has the highest TEF (20-30%).