What is TDEE and why does it matter?

TDEE is the total calories you burn in a day including movement, digestion, and exercise. To lose weight, eat below it; to maintain, eat at it; to gain, eat above it.

Which activity level should I pick?

Be honest. Most desk workers who exercise 3 times a week are "moderate", not "active". Overestimating is the most common reason calorie targets fail.

How accurate is the Mifflin-St Jeor equation?

Within 5–10% for most adults. It is the most accurate formula in current research, more reliable than the older Harris-Benedict.

TDEE Calculator

Enter your age, sex, weight, height, and activity level. The calculator returns your BMR plus your TDEE, the calories needed to maintain your current weight.

Units

Sex

Age

yrs

Weight

Height

Activity level

BMR (at rest)

1717.5 kcal

TDEE (maintain)

2662.125 kcal

Cut (lose 1 lb/wk)

2162.125 kcal

Gain (lean mass)

2962.125 kcal

How it works

TDEE = BMR × activity multiplier. BMR uses the Mifflin-St Jeor equation: men = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5; women = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161. Multipliers: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9.

Frequently asked

What is TDEE and why does it matter?: TDEE is the total calories you burn in a day including movement, digestion, and exercise. To lose weight, eat below it; to maintain, eat at it; to gain, eat above it.
Which activity level should I pick?: Be honest. Most desk workers who exercise 3 times a week are "moderate", not "active". Overestimating is the most common reason calorie targets fail.
How accurate is the Mifflin-St Jeor equation?: Within 5–10% for most adults. It is the most accurate formula in current research, more reliable than the older Harris-Benedict.

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