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Formula
TDEE = BMR × activity factor; Mifflin-St Jeor BMR = 10W + 6.25H − 5A + 5 (men) or − 161 (women)
- TDEE
- total daily energy expenditure, in kcal per day
- BMR
- basal metabolic rate from the chosen equation (Mifflin-St Jeor by default)
- activity factor
- 1.2 (sedentary), 1.375 (lightly active), 1.55 (moderately active), 1.725 (very active) or 1.9 (extra active)
- W, H, A
- weight in kg, height in cm and age in years
What TDEE is
Total daily energy expenditure (TDEE) is the number of calories your body burns in a full day. It has three parts:
- Basal metabolic rate (BMR). The energy needed at rest to keep you alive, usually the largest share.
- Thermic effect of food. The energy used to digest and store what you eat, roughly a tenth of intake.
- Activity. Everything from exercise to walking, standing, fidgeting and housework. This is the part that varies most between people and from day to day.
If you eat about your TDEE, your weight tends to stay steady. Eat less and you draw on stored energy; eat more and you store the surplus.
How to use the TDEE calculator
- Choose your sex and enter your age, weight and height. US units are the default; switch to kilograms or centimeters if you prefer.
- Pick the activity level that matches a typical week, not your best week.
- Leave the formula on Mifflin-St Jeor unless you know your body fat percentage and want Katch-McArdle, or want to compare with Harris-Benedict.
The result shows your TDEE, your BMR, the activity factor used, the calories that activity and digestion add, your weekly total, and a table of TDEE at every activity level.
TDEE calculator exercise levels
The TDEE calculator multiplies BMR by one of five standard factors:
| Activity level | Factor | Typical week |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly active | 1.375 | Light exercise or sport 1–3 days a week |
| Moderately active | 1.55 | Moderate exercise 3–5 days a week |
| Very active | 1.725 | Hard exercise 6–7 days a week |
| Extra active | 1.9 | Very hard training, a physical job, or training twice a day |
These multipliers are a simplified version of the physical activity level (PAL) used by the FAO, WHO and UNU, defined as total energy expenditure divided by BMR. That report puts sedentary or light lifestyles at a PAL of 1.40–1.69, active lifestyles at 1.70–1.99, and vigorous ones at 2.00–2.40. The 1.2 factor sits below that range on purpose: it is meant for people who are mostly sitting.
Most people overestimate their activity. If you are unsure between two levels, start with the lower one.
How to calculate TDEE from BMR
Take a 45-year-old woman who weighs 65 kg and is 163 cm tall, and who exercises moderately four days a week.
- BMR (Mifflin-St Jeor): 10 × 65 + 6.25 × 163 − 5 × 45 − 161 = 650 + 1,018.75 − 225 − 161 = 1,282.75 kcal/day.
- Activity factor: moderately active, 1.55.
- TDEE: 1,282.75 × 1.55 = 1,988.3, or about 1,988 kcal/day.
Here is how her estimate changes with the activity level she picks:
| Activity level | Factor | TDEE |
|---|---|---|
| Sedentary | 1.2 | 1,539 kcal/day |
| Lightly active | 1.375 | 1,764 kcal/day |
| Moderately active | 1.55 | 1,988 kcal/day |
| Very active | 1.725 | 2,213 kcal/day |
| Extra active | 1.9 | 2,437 kcal/day |
Each step up adds about 225 kcal for her, and the gap between sedentary and extra active is almost 900 kcal. Choosing the right level matters more than the choice of BMR formula.
Using your TDEE
TDEE is your estimated maintenance intake. To lose weight, eat somewhat less; to gain, eat somewhat more. The calorie calculator turns a weekly goal, such as losing 1 lb a week, into a daily target and warns if that target is too low to follow without professional guidance. The macro calculator splits your calories into protein, carbohydrate and fat, and the BMR calculator compares the three BMR equations in detail.
Checking the estimate against reality
Treat the TDEE calculator result as a first guess. Eat close to it for two to three weeks while weighing yourself under the same conditions several times a week. If your average weight is steady, the estimate fits you. If it drifts, adjust intake by 100–200 kcal a day and check again. The NIH Body Weight Planner models how expenditure changes as weight changes over months, which a single TDEE figure cannot.
Common mistakes
- Counting exercise twice. The activity factor already includes your workouts. Adding a fitness tracker’s exercise calories on top double-counts them.
- Picking the level for your ideal week. Use what you actually do on average.
- Never updating. TDEE falls as weight falls. Recalculate after every 10 lb (about 5 kg) of change.
- Expecting precision. Two people with identical inputs can differ by 10% or more in real expenditure.
Worked examples
Lightly active, US units
A 38-year-old man, 5 ft 11 in, 195 lb, who exercises lightly 1–3 days a week (Mifflin-St Jeor BMR × 1.375).
Inputs: Sex = Male; Age = 38 years; Weight = 195; Weight unit = Pounds; Height = 5; Height unit = Feet; Extra inches = 11 in; Activity level = Lightly active (× 1.375): light exercise 1–3 days a week; Formula = Mifflin-St Jeor (recommended)
195 lb = 88.45 kg; 5 ft 11 in = 180.3 cm Mifflin-St Jeor: 10 × 88.45 + 6.25 × 180.3 − 5 × 38 + 5 = 1,827 kcal/day TDEE = 1,826.6 × 1.375 = 2,512 kcal/day
Answer: Estimated TDEE: 2,512 kcal/day (BMR 1,827 kcal/day × 1.375, lightly active). Estimate, not medical advice.
Sedentary, metric units
A 55-year-old woman, 160 cm, 68 kg, with a desk job and little exercise (BMR × 1.2).
Inputs: Sex = Female; Age = 55 years; Weight = 68; Weight unit = Kilograms; Height = 160; Height unit = Centimeters; Activity level = Sedentary (× 1.2): little or no exercise, desk job; Formula = Mifflin-St Jeor (recommended)
Mifflin-St Jeor: 10 × 68 + 6.25 × 160 − 5 × 55 − 161 = 1,244 kcal/day TDEE = 1,244 × 1.2 = 1,493 kcal/day
Answer: Estimated TDEE: 1,493 kcal/day (BMR 1,244 kcal/day × 1.2, sedentary). Estimate, not medical advice.
Very active athlete using Katch-McArdle
A 24-year-old woman, 5 ft 7 in, 135 lb with 20% body fat, training hard 6–7 days a week (BMR × 1.725).
Inputs: Sex = Female; Age = 24 years; Weight = 135; Weight unit = Pounds; Height = 5; Height unit = Feet; Extra inches = 7 in; Activity level = Very active (× 1.725): hard exercise 6–7 days a week; Formula = Katch-McArdle (needs body fat %); Body fat (optional) = 20 %
135 lb = 61.23 kg; 5 ft 7 in = 170.2 cm Lean mass: 61.23 × (1 − 20 ÷ 100) = 48.99 kg; Katch-McArdle: 370 + 21.6 × 48.99 = 1,428 kcal/day TDEE = 1,428.1 × 1.725 = 2,464 kcal/day
Answer: Estimated TDEE: 2,464 kcal/day (BMR 1,428 kcal/day × 1.725, very active). Estimate, not medical advice.
Assumptions and limitations
- Results are an estimate, not medical advice. Both the BMR equation and the activity factor are averages; real expenditure can differ by several hundred calories a day.
- BMR uses Mifflin-St Jeor by default, with revised Harris-Benedict or Katch-McArdle (needs body fat %) as options.
- The activity factors 1.2, 1.375, 1.55, 1.725 and 1.9 are the conventional multipliers used with BMR equations. They include the energy used to digest food as well as exercise and daily movement.
- Adults aged 18 to 100 only. Pregnancy, breastfeeding, illness and growth in teenagers raise energy needs in ways the calculator does not model.
- Weight must be between 20 and 400 kg and height between 100 and 250 cm. A BMI under 18.5 or 40 or more adds a note to check with a professional.
Frequently asked questions
How do you calculate TDEE from BMR?
Multiply BMR by the activity factor for your typical week: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active or 1.9 extra active. A BMR of 1,600 kcal at 1.375 gives a TDEE of 2,200 kcal/day.
What is the TDEE formula for women and men?
TDEE = BMR × activity factor for both. Only the BMR step differs: Mifflin-St Jeor adds 5 for men and subtracts 161 for women, so a woman’s TDEE is 166 × the activity factor lower than a man’s with the same weight, height and age.
Which activity level should I choose?
Pick the one that matches an average week. Office work with two light workouts is lightly active; most days of structured, moderate exercise is moderately active. If you are between two levels, choose the lower one, because people tend to overrate their activity.
Is the TDEE calculator accurate?
It is a reasonable starting estimate, but real expenditure can differ by 10% or more. Eat at your estimate for two to three weeks while tracking your weight trend, then adjust by 100 to 200 kcal a day if your weight drifts.
Can I use a TDEE calculator with body fat percentage?
Yes. Choose the Katch-McArdle formula and enter your body fat. It estimates BMR from lean mass, which can suit very lean or very muscular people, as long as the body fat figure is reliable.
What is the difference between TDEE and BMR?
BMR is the energy used at complete rest. TDEE adds the energy used by daily movement, exercise and digesting food, so it is always higher, usually by 20% to 90% depending on activity.
Does TDEE change when I lose weight?
Yes. A smaller body burns fewer calories, so both BMR and TDEE fall as you lose weight. Recalculate after every 10 lb (about 5 kg) of change.
Sources
- A new predictive equation for resting energy expenditure in healthy individuals (Mifflin MD, St Jeor ST et al., Am J Clin Nutr 1990;51:241–7) — American Journal of Clinical Nutrition, via PubMed (NIH). Checked October 10, 2026.
- Human energy requirements: report of a joint FAO/WHO/UNU expert consultation — Energy requirements of adults (2004) — Food and Agriculture Organization of the United Nations / World Health Organization. Checked October 10, 2026.
- Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review (Frankenfield D et al., J Am Diet Assoc 2005;105:775–89) — Journal of the American Dietetic Association, via PubMed (NIH). Checked October 10, 2026.
- Body Weight Planner — National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Checked October 10, 2026.