TDEE Calculator

Enter your details below to see an estimate of your daily energy expenditure. The result is a starting point, not a prescription.

TDEE combines a resting energy estimate with an activity multiplier. Each step adds an assumption, so it helps to know what those assumptions are.

The Mifflin-St Jeor equation estimates basal metabolic rate from weight, height, age, and sex. It is widely used because it tends to perform well for many adults, though individual bodies vary.

The resting estimate is multiplied by an activity factor that reflects typical daily movement. A small change in the multiplier can shift the total noticeably, which is why choosing a realistic level matters.

Formulas cannot measure body composition, hormones, or day-to-day variation. Comparing your intake with your real-world results over several weeks is often more informative than the first calculation alone.

It is an estimate built on averages. Many people land within a range of the true figure, but individual results depend on factors the formula cannot see.

It is a multiplier for typical daily movement, from mostly seated to very active. Picking the level that matches your ordinary week usually gives the most sensible starting point.

Not necessarily. The figure is a reference point. Any change in intake is a personal decision, and questions about nutrition are best discussed with a qualified professional.

Body weight, activity, and routine shift. Recalculating after a meaningful change keeps the estimate aligned with your current situation.

Log intake and body weight consistently for several weeks. Trends over time reveal more than any single day, and can suggest whether the starting estimate needs revisiting.

No. The calculator and this content are educational only. They are not medical or nutritional prescriptions, so please consult a qualified clinician for personal guidance.