TDEE Calculator
Calculate BMR and Total Daily Energy Expenditure (TDEE) from gender, age, height, weight, and activity level. Set diet or bulk calorie goals and see 12-week weight projections.
Moderate (3–5x/wk)
BMR
1,674
kcal
TDEE
2,594
kcal
Goal Calories
2,594
kcal
Projected Progress (12 weeks)
Maintain weight at 2594 kcal/day. Current weight: 70.0 kg.
Note: Mifflin-St Jeor formula. Estimates only — consult a nutritionist for personalized plans.
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Frequently Asked Questions
Q. What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to sustain life. TDEE multiplies BMR by your activity factor to give your total daily calorie burn. Diet targets should be based on TDEE, not BMR.
Q. How much of a calorie deficit should I use for fat loss?
A 300–500 kcal daily deficit below TDEE produces approximately 0.3–0.5 kg/week of fat loss. Deficits over 1,000 kcal risk muscle loss and metabolic adaptation. Slow and steady produces lasting results.
Q. How do I choose my activity level?
Sedentary (×1.2), lightly active — 1–3 workouts/week (×1.375), moderately active — 3–5/week (×1.55), very active — 6–7/week (×1.725), extremely active — twice daily (×1.9). Be honest; most desk workers are lightly active, not sedentary.
Q. Why does weight loss plateau?
As you lose weight, your BMR decreases because a smaller body burns fewer calories. The same calorie intake that produced a deficit now becomes maintenance. Recalculate TDEE at the plateau and adjust targets.
Q. Should I eat back exercise calories?
TDEE already includes exercise calories via the activity multiplier. If you calculated TDEE at "moderately active" for 4 workouts/week, you should NOT eat back additional workout calories — they're already factored in.
Q. Is TDEE accurate for everyone?
TDEE formulas have ±15% individual variation due to genetics, hormones, and gut microbiome differences. Track your weight for 2–4 weeks and adjust your calorie target based on actual results rather than the formula alone.
How to Use
Input gender, age, height, and weight. Switch between kg/cm and lbs/ft as needed.
Choose from 5 activity levels based on your typical weekly exercise frequency.
Select fat loss, maintenance, or muscle gain to get your personalized calorie target.
Compare BMR, TDEE, and your goal calories visually, and see your 12-week projected weight trajectory.
Expert Knowledge: TDEE Calculator
TDEE calculation uses the Mifflin-St Jeor equation (1990), which research consistently shows is the most accurate BMR formula for modern populations compared to older Harris-Benedict calculations. Note that TDEE is a population average with ±15% individual variation — treat it as a starting point, not a law.
Activity multiplier selection is the single biggest source of TDEE inaccuracy. Most office workers underestimate their activity level — walking to work, household chores, and using stairs alone push you above "sedentary" (×1.2). If you strength train 3+ times per week, "moderately active" (×1.55) is likely correct. Beginners frequently overestimate, so starting conservatively and adjusting based on 2-week weight trends is the safest approach.
Weight loss plateaus occur because losing weight reduces BMR — a lighter body burns fewer calories. When progress stalls for 2+ weeks, recalculate TDEE using your new body weight and reset your calorie target. Strategic refeed days (eating at TDEE for 1–2 days per week) can mitigate metabolic adaptation while maintaining long-term compliance.
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