Calorie / TDEE Calculator
Estimate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation.
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How to work out your daily calories (TDEE)
- Enter your sex, age, height and weight, in metric, imperial or stones and pounds.
- Choose the activity level that matches a typical week.
- Read your BMR (calories at rest) and TDEE (calories you burn per day).
The formula
BMR (Basal Metabolic Rate) uses the Mifflin-St Jeor equation, generally considered one of the more accurate predictive formulas: men: 10×kg + 6.25×cm − 5×age + 5, women: 10×kg + 6.25×cm − 5×age − 161. TDEE multiplies BMR by an activity factor to estimate total calories burned per day including movement and exercise. A deficit or surplus of roughly 500 calories/day corresponds to about 1 lb (0.45 kg) of body weight change per week, though actual results vary by individual.
Nothing entered here is sent to a server — the entire calculation runs as JavaScript in your browser tab.
Questions about calories and TDEE
What is TDEE?
Total Daily Energy Expenditure: the calories you burn in a day, including exercise and everyday movement. Eating about that many keeps your weight steady.
How many calories should I eat to lose weight?
A common guide is about 500 calories a day below your TDEE, which works out at roughly 0.45 kg (1 lb) a week. Bodies vary, so adjust based on what actually happens.
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest. TDEE is BMR multiplied by an activity factor, so it’s always higher.
Which formula does it use?
Mifflin-St Jeor, generally considered one of the more accurate formulas for estimating BMR. It’s still an estimate; a dietitian can give personal advice.