TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation — the most accurate BMR formula available. Get calorie targets and macros for any goal.
Your Stats
Enter your stats and click Calculate to see your results.
How Is TDEE Calculated?
Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, validated in 2005 as the most accurate BMR formula for the general population.
Males: (10 × kg) + (6.25 × cm) − (5 × age) + 5
Females: (10 × kg) + (6.25 × cm) − (5 × age) − 161
Activity Multiplier
BMR only accounts for calories burned at rest. Your activity multiplier scales this up to reflect real-world energy expenditure including exercise, daily steps, and occupation.
Tip: Most people overestimate their activity level. When in doubt, choose one level lower than you think.