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🏃 TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) — the total number of calories you burn each day. Uses the Mifflin-St Jeor equation for BMR and an activity multiplier to give you precise calorie targets for weight loss, maintenance, or gain.

Mifflin-St Jeor Formula

Male BMR: (10 × kg) + (6.25 × cm) − (5 × age) + 5
Female BMR: (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE: BMR × Activity Multiplier

How to Use the TDEE Calculator

  1. 1
    Select Your Gender
    Choose male or female — the Mifflin-St Jeor formula uses different constants for each.
  2. 2
    Enter Your Measurements
    Enter your age, height, and weight. Switch between metric (kg/cm) and imperial (lbs/ft) as needed.
  3. 3
    Choose Activity Level
    Select the activity level that best matches your typical weekly exercise and lifestyle.
  4. 4
    Review Your Calorie Goals
    See your BMR, TDEE (maintenance calories), and targets for weight loss or gain at different rates.

Example Calculation

Female, 28 years old, 165 cm, 65 kg, moderately active (×1.55):

BMR = (10 × 65) + (6.25 × 165) − (5 × 28) − 161
BMR = 650 + 1,031.25 − 140 − 161 = 1,380 kcal
TDEE = 1,380 × 1.55 = 2,139 kcal/day
Weight loss target = 2,139 − 500 = 1,639 kcal/day

Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate (BMR) and all physical activity. It represents your maintenance calorie level — eating at TDEE keeps your weight stable.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE is BMR multiplied by an activity factor to account for exercise and daily movement. TDEE is always higher than BMR.

The Mifflin-St Jeor equation is considered the most accurate for most people, with studies showing roughly ±10% accuracy. Individual variation due to genetics, muscle mass, and hormones means real TDEE may differ. Track your weight over 2–3 weeks and adjust by ±100–200 kcal if needed.

Several factors can explain this: metabolic adaptation (your body reduces TDEE in a deficit), water retention masking fat loss, inaccurate calorie tracking, or over-estimating your activity level. Try re-measuring after 3–4 weeks and ensure you are tracking food accurately.

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