TDEE Calculator

How this is calculated

BMR is estimated with the Mifflin-St Jeor equation, then multiplied by an activity factor to get TDEE.

Formula

Frequently asked questions

How accurate is TDEE? It is an estimate; individual metabolism varies, so adjust based on real results.

How many calories for fat loss? A deficit of about 500 kcal/day is a common starting point.

Worked example

A 30-year-old man at 75 kg and 175 cm has a BMR of about 1,699 calories. At a sedentary activity factor of 1.2, TDEE is about 2,039 calories per day; a 500-calorie deficit would be about 1,539. A woman with the same stats has a BMR near 1,533 and a sedentary TDEE near 1,839.

Common mistakes

• Overestimating your activity level, which inflates the result.
• Treating the number as exact instead of a starting point to adjust.
• Cutting calories too aggressively.

Tips

• Track weight and intake for two to three weeks, then adjust by about 100 to 200 calories.
• Be honest about daily movement outside workouts.

More questions

What is the difference between BMR and TDEE? BMR is calories burned at rest; TDEE adds the energy used for movement, exercise and digestion.

Is the Mifflin-St Jeor equation accurate? It is among the better estimates for most adults but individual metabolism varies.