Total daily energy expenditure — weight & height in any unit.
TDEE = BMR × Activity Multiplier Where (for women): BMR = (10 × W) + (6.25 × H) − (5 × A) − 161 Where (for men): BMR = (10 × W) + (6.25 × H) − (5 × A) + 5
TDEE is calculated in two steps:
Step 1 — Calculate BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation, which is widely considered the most accurate for the general population:
Step 2 — Multiply BMR by an Activity Multiplier to account for your lifestyle and exercise habits. The result is your TDEE — the number of calories you need per day to maintain your current weight.
Step 1 — BMR (Mifflin-St Jeor for women): BMR = (10 × 68) + (6.25 × 165) − (5 × 30) − 161 BMR = 680 + 1031.25 − 150 − 161 BMR = 1,400.25 kcal/day Step 2 — TDEE: TDEE = 1,400.25 × 1.55 TDEE = 2,170.39 kcal/day
Result: Approximately **2,170 calories per day** (rounded to the nearest whole calorie).
This woman burns roughly 2,170 calories per day to maintain her current weight given her activity level. To lose weight gradually (≈0.5 kg/week), she would target roughly 1,670 calories/day (a 500 kcal deficit). To gain lean muscle, she would eat roughly 2,370–2,470 calories/day (a 200–300 kcal surplus). These are starting estimates — individual results vary based on muscle mass, hormones, sleep, and metabolic adaptation. Monitor weight over 2–3 weeks and adjust intake accordingly.
Your Total Daily Energy Expenditure has four main components:
| Equation | Best For | Notes | |---|---|---| | Mifflin-St Jeor | Most adults | Most validated in modern research | | Harris-Benedict (revised) | Adults | Slightly older, still widely used | | Katch-McArdle | Athletes with known body fat % | Accounts for lean body mass |
This calculator uses Mifflin-St Jeor, which a 2005 meta-analysis in the Journal of the American Dietetic Association found to be the most accurate predictive equation for resting energy expenditure in the general adult population.
All TDEE formulas produce estimates. Factors not captured by this formula include: body composition (muscle vs. fat), genetics, hormonal status (thyroid, insulin), medications, sleep quality, and gut microbiome. Use your TDEE result as a starting point, track your weight for 2–3 weeks, and adjust your intake by 100–200 kcal increments based on observed trends.
Since 1 kg of body fat contains approximately 7,700 kcal, a daily deficit of ~1,100 kcal would theoretically produce 1 kg of fat loss per week. In practice, deficits this large are difficult to sustain and risk muscle loss. Most practitioners recommend a 500–750 kcal/day deficit (0.5–0.75 kg/week) as a more sustainable approach.
Four workouts per week typically corresponds to 'Moderately Active' (multiplier = 1.55) if sessions are 45–60 minutes of moderate-to-vigorous effort. If sessions are short or low intensity, consider 'Lightly Active' (1.375). If sessions are very long or intense, 'Very Active' (1.725) may be more appropriate.
Once you know your calorie target (based on TDEE ± deficit/surplus), you can assign macros: a common starting point is 0.7–1 g of protein per pound of bodyweight, with remaining calories split between carbohydrates and fats according to preference. A macro calculator can automate this split.
Yes — your TDEE is essentially your maintenance calorie level. Eating exactly at TDEE should result in stable body weight over time (assuming the estimate is accurate for you individually).
Muscle tissue is metabolically more active than fat tissue, burning roughly 13 kcal/kg/day compared to ~4.5 kcal/kg/day for fat. Therefore, individuals with higher lean muscle mass have a higher BMR and TDEE. The standard Mifflin-St Jeor formula does not account for body composition — the Katch-McArdle formula (which uses lean body mass) is more accurate for athletes with known body fat percentages.
There is no universally 'good' TDEE — it simply reflects your body size and lifestyle. A sedentary adult woman might have a TDEE of ~1,600–1,800 kcal/day, while a large, very active man might exceed 3,500 kcal/day. What matters is knowing YOUR TDEE so you can set an appropriate calorie target for your goal.
The Mifflin-St Jeor equation predicts resting energy expenditure within ±10% for most healthy adults, according to peer-reviewed research. However, the activity multiplier introduces additional variability. Treat your result as a starting estimate and refine it based on 2–3 weeks of real-world data.
No — to lose weight you need to eat *below* your TDEE to create a caloric deficit. A common starting point is 300–500 kcal below TDEE, which produces roughly 0.3–0.5 kg of fat loss per week without aggressively risking muscle loss or metabolic slowdown.
Yes. TDEE decreases as you lose weight (because a lighter body requires fewer calories at rest), and it can also decrease due to metabolic adaptation during prolonged caloric restriction. Recalculate every 4–8 weeks or after significant changes in body weight or activity level.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive. TDEE includes BMR plus all additional calories burned through movement, exercise, and digesting food. TDEE is always higher than BMR and is the correct number to use when setting daily calorie goals.
Standard TDEE formulas are not validated for pregnancy or lactation, which significantly increase caloric needs. Pregnant and breastfeeding individuals should consult a registered dietitian or OB-GYN for personalized calorie guidance.
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