TDEE Calculator
Compute Total Daily Energy Expenditure (TDEE) and BMR using the Mifflin-St Jeor equation.
Worked example
A 30-year-old woman, 65 kg, 165 cm, exercising 3–5 days a week (moderate):
- BMR = 10 × 65 + 6.25 × 165 − 5 × 30 − 161 = 1,370 kcal/day
- TDEE = 1,370 × 1.55 = 2,124 kcal/day to maintain her weight
- At the 30/40/30 split that is about 159 g protein, 212 g carbs and 71 g fat
- A mild 500 kcal deficit lands at 1,624 kcal/day
Picking an activity level honestly
Most people choose a level that is too high. Pick the one that matches a typical week including your job, not your best week. Desk work with three workouts a week is usually "light" or "moderate", not "heavy". If you are between two levels, take the lower one.
Checking the estimate against reality
Eat at your estimated TDEE for three to four weeks and watch the trend in your weight, not single days. If it holds steady, the estimate is right. If it drifts, adjust by 100–200 kcal and test again. Recalculate whenever your weight changes by a few kilograms, because BMR moves with body weight.
This is general information, not medical advice. If you have a medical condition or are pregnant, ask a clinician before changing how much you eat.
How this is calculated
BMR (Mifflin-St Jeor): • Male: 10·kg + 6.25·cm − 5·age + 5 • Female: 10·kg + 6.25·cm − 5·age − 161
TDEE = BMR × activity multiplier (1.2 sedentary → 1.9 athlete).
Macros split your maintenance calories 30% protein, 40% carbs, 30% fat, converted to grams at 4 kcal/g for protein and carbs and 9 kcal/g for fat.
Deficit/surplus suggestions are starting points, not prescriptions. Consult a professional for medical advice.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE multiplies BMR by an activity factor (1.2 to 1.9) to estimate what you burn in a normal day, which is the figure to compare with what you eat.
How accurate is a TDEE calculator?
It is an estimate built from population averages. Individual metabolism and real activity vary, so treat the result as a starting point and adjust by comparing it with how your weight actually changes over several weeks.
How many calories should I cut to lose weight?
A common starting point is a deficit of roughly 300 to 500 kcal below TDEE. The calculator shows a 500 kcal deficit and a 300 kcal surplus for reference; this is general information, not medical advice.