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Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Get daily calorie needs and macros for weight loss, maintenance, or gain.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day, combining your basal metabolic rate (BMR) with calories burned through physical activity and digestion.
Formula
TDEE = BMR × Activity MultiplierTDEE = Total Daily Energy Expenditure (calories/day)
BMR = Basal Metabolic Rate — calories at rest (Mifflin-St Jeor)
Activity Multiplier = 1.2 (sedentary) to 2.0 (professional athlete)
Worked Example
Example: 25-year-old male, 70 kg, 175 cm, moderately active
Did you know? The Mifflin-St Jeor equation (1990) is accurate to within 10% for approximately 82% of the population, making it the most reliable BMR formula recommended by the Academy of Nutrition and Dietetics.
Sources
Using the Mifflin-St Jeor equation based on your age, gender, height, and weight
Multiply BMR by your activity level multiplier to get TDEE
Add or subtract 500 calories for weight gain or loss goals
Split calories into protein, carbs, and fats for balanced nutrition
Formula
TDEE = BMR × Activity FactorTDEE = Total Daily Energy Expenditure — all calories burned in a day
BMR = Basal Metabolic Rate — calories burned at complete rest (Mifflin-St Jeor)
Activity Factor = Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Very Active 1.725 · Extra Active 1.9
Worked Example
TDEE for a moderately active 35-year-old man, 80 kg, 180 cm
Did you know? TDEE is not fixed — it can change by 200–500 kcal/day depending on non-exercise activity thermogenesis (NEAT), which includes fidgeting, walking, and posture. Lean individuals tend to spontaneously increase NEAT when overfed, which is one reason some people resist weight gain more than others.
Sources
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