What is TDEE?
Total daily energy expenditure: the calories your body burns across an average day, including resting metabolism, movement, exercise, and digestion. This tool estimates it as your basal metabolic rate multiplied by an activity factor.
What is the TDEE of a 30-year-old man at 70 kg and 175 cm?
His Mifflin-St Jeor BMR is 1,649 calories a day (700 plus 1,093.75 minus 150 plus 5). At the Moderate activity setting of 1.55 the TDEE is 2,556. Sedentary would give 1,979 and Active would give 2,844.
What is the TDEE of a 30-year-old woman at 65 kg and 165 cm?
Her BMR is 1,370 calories a day (650 plus 1,031.25 minus 150 minus 161). At the Light setting of 1.375 the TDEE comes out at 1,884, and at Sedentary it is 1,644.
Which formula does this calculator use?
Mifflin-St Jeor for the resting component: 10 times weight in kilograms plus 6.25 times height in centimeters minus 5 times age, then plus 5 for men or minus 161 for women. It is the equation dietitians generally prefer over the older Harris-Benedict formula, which tends to run high.
What are the activity multipliers?
1.2 for sedentary, 1.375 for light exercise 1 to 3 days a week, 1.55 for moderate exercise 3 to 5 days a week, 1.725 for active 6 to 7 days a week, and 1.9 for hard daily training. Moderate is the default.
Which activity level should I actually pick?
Be conservative. A desk job with three or four gym sessions a week is Moderate (1.55) at most, and many people in that situation are closer to Light (1.375). Overstating activity is the most common reason a TDEE-based deficit fails to produce any change.
Is TDEE the same as BMR?
No, and the tool shows both so the difference is visible. BMR is what you burn at complete rest, and TDEE is that figure multiplied by your activity factor. At 1.55, the TDEE is 55 percent higher than the BMR.
How do I use the mild loss and mild gain lines?
They are your TDEE minus and plus 275 calories, which is a slow rate of change of roughly a quarter of a kilogram a week. A change that size is easy to hold and easy to absorb into normal eating. Larger deficits are harder to sustain than they look on paper.
Does the number stay right as I lose weight?
No. BMR scales with weight, and in this equation every kilogram lost takes 10 calories off the BMR and 10 times your activity factor off the TDEE, which is 12 to 19 calories a day. Recalculate every 5 kilograms or so, and expect progress to slow if you do not.
Why does my TDEE differ from another calculator?
Almost always because of the activity multipliers, which are not standardized. The BMR half of the calculation is the same Mifflin-St Jeor equation nearly everyone uses. Two sites can disagree by hundreds of calories purely on how they label the activity bands.
How accurate is a TDEE estimate?
The resting half typically lands within about 10 percent of measured resting energy expenditure for healthy adults, and the activity multiplier adds a wider band on top. Two people with identical inputs can genuinely differ by several hundred calories a day, which is why the scale is the arbiter and not the calculator.
Can I enter pounds and feet?
No. The fields are kilograms, centimeters, and years. Divide pounds by 2.205 for kilograms, and multiply feet by 30.48 then add 2.54 per inch for centimeters.
Which other calculators pair with this one?
The BMR calculator gives you the resting figure on its own, the calorie deficit calculator turns a maintenance number into a target intake and an estimated weekly change, and the macro calculator splits a calorie target into grams of protein, carbohydrate, and fat.
Is the TDEE calculator free?
Yes. It is completely free to use, with no signup, no account, and no paywall.
Is the calculation done on a server?
No. The whole thing is a few lines of arithmetic running in your browser as you type. Your weight, height, and age are never transmitted anywhere.
Are the results medical advice?
No. The output is a general estimate built from standard formulas and population averages, and real energy needs vary between individuals. For decisions about your health, diet, or training, check with a doctor or registered dietitian.