TDEE Calculator — Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) — the calories you burn per day. Includes BMR (Mifflin-St Jeor), activity multiplier, and cut / maintain / bulk targets.
Runs 100% in your browser — nothing is uploaded.
Uses the Mifflin–St Jeor equation for BMR, which is more accurate for most adults than the older Harris–Benedict formula. Cut/bulk offsets are common rules of thumb, not medical advice.
Frequently asked
Mifflin–St Jeor for BMR (widely considered the most accurate for the general adult population), multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active).
Common rules of thumb: 500 kcal below TDEE gives roughly 1 lb (~0.45 kg) of fat loss per week; 300 kcal above supports a lean gain. They're starting points, not medical advice — adjust based on actual weight change over 2–3 weeks.
BMR falls with age (roughly 5 kcal per year) and differs by sex (~166 kcal difference at the same size). Skipping either would swing your TDEE by hundreds of calories.
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