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.

By Numerly · Updated June 14, 2026

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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