Health
Calorie Calculator (TDEE)
Estimate your Total Daily Energy Expenditure (TDEE) and target calories for weight loss or gain.
Inputs
Results
TDEE (Maintenance Calories)
0 kcal/day
Basal Metabolic Rate (BMR)
0 kcal
Weight Loss (-500 kcal)
0 kcal
Weight Gain (+500 kcal)
0 kcal
How It Works
TDEE stands for Total Daily Energy Expenditure. It represents the total calories you burn in a 24-hour cycle. The calculation starts by finding your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, widely regarded as the most accurate clinical formula for estimating metabolic rates.\n\nYour BMR is the energy required to support vital organ functions at complete rest. Once BMR is established, it is scaled by a multiplier corresponding to your physical activity level to calculate TDEE.
Formula Used
BMR (Men) = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age (yrs) + 5
This is the Mifflin-St Jeor equation for men. It estimates Basal Metabolic Rate (BMR) by scaling weight, height, and age to represent the energy expended on metabolic maintenance at complete rest.
BMR (Women) = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age (yrs) − 161
This is the Mifflin-St Jeor equation for women. It adjusts BMR downward compared to men to account for average differences in fat-free mass and body composition.
TDEE = BMR × Activity Multiplier
Total Daily Energy Expenditure (TDEE) scales BMR by a physical activity factor. This accounts for the additional calories burned during daily movement and exercise.
Worked Example
Here is a step-by-step example of how these values are calculated:
Gender
Male
Age
30
Weight
80 kg
Height
180 cm
Activity
Moderately Active (1.55)
Result: BMR: 1,770 kcal. TDEE (Maintenance): 2,744 kcal/day. Weight Loss Target: 2,244 kcal/day.
Frequently Asked Questions
What is the Mifflin-St Jeor formula?
Introduced in 1990, the Mifflin-St Jeor formula calculates BMR as: Male BMR = $10 \times W(kg) + 6.25 \times H(cm) - 5 \times Age(y) + 5$; Female BMR = $10 \times W(kg) + 6.25 \times H(cm) - 5 \times Age(y) - 161$.
How many calories are needed to lose 1 pound of fat?
Conceptually, 1 pound of body fat contains roughly 3,500 calories. A deficit of 500 calories per day (TDEE - 500) will yield a theoretical loss of approximately 1 pound of fat per week.