TDEE Calculator
Calculate your Total Daily Energy Expenditure using 2 validated formulas. See it scored across every activity level and get calorie targets for fat loss, maintenance, and muscle gain.
2,649
TDEE (KCAL)
1,709
BMR (KCAL)
2,149
FAT LOSS
Your Body Details
Total Daily Energy Expenditure
2,649
kcal / day
Mifflin-St Jeor formula · male
BMR
1,709
Activity
+940
2,649 kcal
TDEE
1,709 kcal
BMR
2,149 kcal
Weight Loss Target
3,149 kcal
Weight Gain Target
⚡ TDEE Across All Activity Levels
🎯 Calorie Targets by Goal
🔥
Weight Loss
2,149
TDEE − 500 · ≈ -0.45kg/wk
📉
Mild Loss
2,399
TDEE − 250 · slower & gentler
✅
Maintain
2,649
TDEE · current weight
📈
Weight Gain
3,149
TDEE + 500 · lean bulk pace
📊 Mifflin-St Jeor vs Harris-Benedict — TDEE Comparison
Sedentary
Lightly Active
Moderately Active
Very Active
Extra Active
What Is TDEE and Why It's the Number That Actually Matters
Total Daily Energy Expenditure (TDEE) is every calorie your body burns in a full day — your Basal Metabolic Rate (BMR) plus the energy cost of moving around, exercising, and even digesting your food (the thermic effect of food). BMR alone tells you almost nothing about how to eat; TDEE is the real baseline. Eat above it and you gain weight, eat right at it and you maintain, eat below it and you lose — which is why every serious diet plan starts here, not at BMR. For a goal-formatted single number, see our calorie calculator, or for a macro split on top of your TDEE, see our macro calculator.
🧮 The Formulas
Mifflin-St Jeor BMR — Male: 10 × kg + 6.25 × cm − 5 × age + 5 | Female: 10 × kg + 6.25 × cm − 5 × age − 161Harris-Benedict BMR — Male: 88.362 + 13.397 × kg + 4.799 × cm − 5.677 × age | Female: 447.593 + 9.247 × kg + 3.098 × cm − 4.330 × ageTDEE = BMR × Activity Multiplier | Sedentary ×1.2 · Light ×1.375 · Moderate ×1.55 · Very Active ×1.725 · Extra Active ×1.9The single biggest source of error in a TDEE estimate isn't the BMR formula — it's picking the wrong activity multiplier. Below is exactly what each level assumes, so you can pick honestly instead of optimistically.
🪑
Sedentary
×1.2 — Desk job, little to no structured exercise. Most remote and office workers who don't train regularly fall here.
🚶
Lightly Active
×1.375 — Light exercise or sports 1-3 days a week, otherwise a mostly sitting or standing day.
🏃
Moderately Active
×1.55 — Moderate exercise or sports 3-5 days a week, on top of normal daily movement.
🏋️
Very Active
×1.725 — Hard exercise or sports 6-7 days a week. Regular structured training, not occasional gym visits.
🔥
Extra Active
×1.9 — Physically demanding job plus daily training, or twice-daily workouts. Rare outside athletes and manual labor.
— FAQ