TDEE Calculator
Calculate your Total Daily Energy Expenditure, BMR, and get personalized macro targets for your goals.
Your Details
Your TDEE
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calories/day
Your BMR
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calories/day
Calorie Targets
Fat Loss (-500)
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Maintenance
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Muscle Gain (+300)
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Macro Breakdown (Maintenance)
Protein (30%)
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Carbs (40%)
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Fat (30%)
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Saved Calculations
About This Calculator
Uses the Mifflin-St Jeor equation for BMR, widely considered the most accurate predictive equation for estimating resting metabolic rate in healthy adults.
Formulas: Males: 10W + 6.25H - 5A + 5 | Females: 10W + 6.25H - 5A - 161 (W in kg, H in cm, A in years). TDEE = BMR x Activity Multiplier.
Source: Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241-247.
Worked Example
Person: Male, 30 years old, 180 lbs (81.6 kg), 5'10" (177.8 cm), moderately active
Step 1 - BMR: 10(81.6) + 6.25(177.8) - 5(30) + 5 = 816 + 1111.25 - 150 + 5 = 1,782 cal/day
Step 2 - TDEE: 1,782 x 1.55 (moderate activity) = 2,762 cal/day
Step 3 - Fat loss: 2,762 - 500 = 2,262 cal/day (lose ~1 lb/week)
Activity Level Guide
Sedentary (1.2): Desk job, little or no exercise. Most of the day is spent sitting.
Lightly Active (1.375): Light exercise 1-3 days per week, or a job that involves some walking.
Moderately Active (1.55): Moderate exercise 3-5 days per week. The most common selection for regular gym-goers.
Very Active (1.725): Hard exercise 6-7 days per week, or a physically demanding job.
Extra Active (1.9): Very hard daily exercise, athletic training, or a highly physical job (construction, farming).
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Medical Disclaimer
This calculator is for informational and educational purposes only. It is not intended as medical advice, diagnosis, or treatment. Calorie needs vary by individual. Always consult a qualified healthcare professional or registered dietitian before making significant dietary changes.
Last reviewed: March 2026 | Source: Mifflin-St Jeor Equation (Am J Clin Nutr, 1990)