TDEE Calculator

The TDEE Calculator estimates your Total Daily Energy Expenditure — the calories you burn in a full day, exercise included — by multiplying your basal metabolic rate by an activity multiplier. Two tabs handle the BMR side: Compute BMR asks for gender, age, weight, and height and applies the Mifflin-St Jeor equation (10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women), while Enter BMR directly accepts a figure you already have from a lab test or another calculation. A five-level activity selector then applies multipliers from 1.2 for Sedentary up to 1.9 for Very Active, and the page reports BMR and TDEE side by side. Below the headline numbers, a goal table converts your TDEE into practical daily calorie targets — lose one pound per week at minus 500 calories, maintain, or gain at plus 250 or plus 500 — using the 3,500-calorie-per-pound rule of thumb the page explains. A reset button restores sensible defaults in one click whenever you want a clean comparison. Dieters, athletes, and coaches use this energy expenditure calculator as the foundation of any calorie-goal plan, turning three body measurements and an honest activity self-assessment into a daily maintenance calorie number they can actually plan around.

1. 1

   Choose the Compute BMR tab, or Enter BMR directly if you already have a figure.

2. 2

   On the body metrics card, pick Male or Female, then fill Age, Weight (kg), and Height (cm).

3. 3

   Select your Activity level from the dropdown, from Sedentary (1.2) to Very Active (1.9).

4. 4

   Read the BMR and TDEE stats beside the form — both update live.

5. 5

   Scroll to the Calorie targets by goal table to see adjusted daily targets for losing, maintaining, or gaining.

• Finding maintenance calories before starting a cut or bulk.
• Planning a one-pound-per-week deficit with the goal table.
• Setting a conservative surplus for lean muscle gain.
• Cross-checking the calorie burn a fitness watch reports.
• Giving a coach a starting TDEE for a client's meal plan.
• Recalculating energy needs after a significant weight change.

• The Mifflin-St Jeor result is an estimate — individual BMR varies by body composition and genetics.
• Choose the activity multiplier honestly; most desk workers with light exercise are Sedentary or Light, not Moderate.
• Recalculate after your weight moves more than a few kilos, since BMR scales with body mass.
• Treat the 3,500-calorie-per-pound rule as a rule of thumb — the goal table states this caveat directly.
• If you have a lab-measured BMR, use the direct tab rather than accepting the equation's estimate.
• Use the Reset to defaults button to clear a muddled session and start a clean scenario.

• Use the direct-BMR tab to compare a lab result against the equation's estimate — the difference is informative.
• Pick one goal row from the table and build your meal plan around that single number.
• The reset button restores age 30, 70 kg, 175 cm, Moderate, male — a handy clean slate.
• Treat the activity dropdown as the biggest knob: one level up or down can move TDEE by hundreds of calories.