Nuumia Editorial Team·Based on Mifflin-St Jeor (1990) & WHO/FAO Dietary Guidelines·Updated March 2026

TDEE Calculator — Total Daily Energy Expenditure

Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula. Get personalized calorie targets for weight loss, maintenance, and muscle gain.

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Quick TDEE Example

Result: Male, 30yr, 70kg, 175cm, Moderately → TDEE: 2,556 kcal(BMR: 1,649 kcal)

TDEE & Calorie Calculator — Mifflin-St Jeor Formula

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for both your resting metabolism and physical activity. It is the most important number for any dietary goal — whether you want to lose fat, build muscle, or simply maintain your weight.

How TDEE is Calculated

TDEE is calculated in two steps. First, the Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation, which accounts for weight, height, age, and sex. Then the BMR is multiplied by an activity factor (PAL — Physical Activity Level) ranging from 1.2 (sedentary) to 1.9 (extremely active). The Mifflin-St Jeor equation was validated in a 1990 study of 498 subjects and is considered the most accurate formula for the general population.

BMR (male) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

BMR (female) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Activity Multipliers (Mifflin-St Jeor)

Activity Level	Multiplier	Example
Sedentary	× 1.20	Office work, no exercise
Lightly	× 1.375	Walking, gym 1–3×/week
Moderately	× 1.55	Gym 3–5×/week
Very active	× 1.725	Hard training 6–7×/week
Extrame	× 1.90	Physical job + daily training

FAQ — Calories, TDEE & Metabolism

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your organs functioning. TDEE (Total Daily Energy Expenditure) includes BMR plus all additional calories burned through physical activity and digestion. TDEE is always higher than BMR and is the number you should use for dietary planning.

A safe and sustainable calorie deficit is 500 kcal/day below your TDEE, which creates a deficit of approximately 3,500 kcal per week — roughly equivalent to 0.5 kg (1 lb) of fat loss per week. Our calculator applies this automatically. Avoid going below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.

The Harris-Benedict equation was developed in 1919 on a small sample. A 1990 meta-analysis by Mifflin et al. (American Journal of Clinical Nutrition) found that Mifflin-St Jeor predicted BMR within 10% of measured values in 82% of subjects, compared to 57% for Harris-Benedict. The difference is especially significant for people with obesity.

Yes. Lean muscle tissue burns roughly 13 kcal/kg/day at rest, compared to about 4.5 kcal/kg/day for fat tissue. This is why two people with identical weight, height, and age can have significantly different BMRs. Resistance training increases muscle mass and therefore raises your TDEE over time.

Activity multipliers are population averages and individual results vary. Doubly labeled water studies suggest that most people overestimate their activity level. When in doubt, choose one level below what you think is accurate and adjust based on real-world results over 2–4 weeks.

If you train inconsistently (some days active, some sedentary), it may be more accurate to calculate two separate TDEEs — one for training days and one for rest days — and plan your intake accordingly. This approach, called 'calorie cycling', can improve both performance and fat loss outcomes.

Sources & References

[1]Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO — A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.↗
[2]Frankenfield D, Roth-Yousey L, Compher C — Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. Journal of the American Dietetic Association, 2005.↗
[3]WHO/FAO/UNU Expert Consultation — Human energy requirements. FAO Food and Nutrition Technical Report Series 1, 2004.↗

This tool is for informational purposes only and does not replace advice from a registered dietitian or physician.

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Activity Level	Multiplier
Sedentary	× 1.20
Lightly	× 1.375
Moderately	× 1.55
Very active	× 1.725
Extrame	× 1.90

Activity Level

Multiplier

Sedentary

× 1.20

Lightly

× 1.375

Moderately

× 1.55

Very active

× 1.725

Extrame

× 1.90

Activity Level	Multiplier
Sedentary	× 1.20
Lightly	× 1.375
Moderately	× 1.55
Very active	× 1.725
Extrame	× 1.90

Activity Level

Multiplier

Sedentary

× 1.20

Lightly

× 1.375

Moderately

× 1.55

Very active

× 1.725

Extrame

× 1.90

TDEE & Calorie Calculator — Mifflin-St Jeor Formula

How TDEE is Calculated

BMR (male) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

BMR (female) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Activity Multipliers (Mifflin-St Jeor)

Activity Level	Multiplier	Example
Sedentary	× 1.20	Office work, no exercise
Lightly	× 1.375	Walking, gym 1–3×/week
Moderately	× 1.55	Gym 3–5×/week
Very active	× 1.725	Hard training 6–7×/week
Extrame	× 1.90	Physical job + daily training

FAQ — Calories, TDEE & Metabolism

Sources & References

[1]Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO — A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.↗
[2]Frankenfield D, Roth-Yousey L, Compher C — Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. Journal of the American Dietetic Association, 2005.↗
[3]WHO/FAO/UNU Expert Consultation — Human energy requirements. FAO Food and Nutrition Technical Report Series 1, 2004.↗

TDEE Calculator — Total Daily Energy Expenditure

Quick TDEE Example

TDEE & Calorie Calculator — Mifflin-St Jeor Formula

How TDEE is Calculated

Activity Multipliers (Mifflin-St Jeor)

FAQ — Calories, TDEE & Metabolism

Sources & References

Recommended Tools

BMI Calculator →

Meters to Inches →

TDEE Calculator — Total Daily Energy Expenditure

Quick TDEE Example

Activity Level Reference

TDEE & Calorie Calculator — Mifflin-St Jeor Formula

How TDEE is Calculated

Activity Multipliers (Mifflin-St Jeor)

FAQ — Calories, TDEE & Metabolism

Sources & References

Recommended Tools

BMI Calculator →

Meters to Inches →

Activity Level Reference

TDEE Calculator — Total Daily Energy Expenditure

Quick TDEE Example

TDEE & Calorie Calculator — Mifflin-St Jeor Formula

How TDEE is Calculated

Activity Multipliers (Mifflin-St Jeor)

FAQ — Calories, TDEE & Metabolism

What is the difference between BMR and TDEE?

How many calories should I eat to lose weight?

Why is the Mifflin-St Jeor formula more accurate than Harris-Benedict?

Does muscle mass affect TDEE?

How accurate is the activity multiplier?

Should I eat more on training days?

Sources & References

Recommended Tools

BMI Calculator →

Meters to Inches →

TDEE Calculator — Total Daily Energy Expenditure

Quick TDEE Example

Activity Level Reference

Activity Level Reference

TDEE & Calorie Calculator — Mifflin-St Jeor Formula

How TDEE is Calculated

Activity Multipliers (Mifflin-St Jeor)

FAQ — Calories, TDEE & Metabolism

What is the difference between BMR and TDEE?

How many calories should I eat to lose weight?

Why is the Mifflin-St Jeor formula more accurate than Harris-Benedict?

Does muscle mass affect TDEE?

How accurate is the activity multiplier?

Should I eat more on training days?

Sources & References

Recommended Tools

BMI Calculator →

Meters to Inches →

Activity Level Reference

Activity Level Reference