TDEE Calculator
Estimate your daily calorie needs based on your personal data and activity level.
Estimate your daily calorie needs based on your personal data and activity level.
A 34-year-old man, 82 kg, 178 cm, moderately active (multiplier 1.55).
BMR 1,768 kcal/day, TDEE 2,740 kcal/day.
The BMR half of this calculation is a fixed equation and will be consistent. The multiplier is a self-assessment, and the gap between adjacent options is large — moving from 1.375 to 1.55 adds around 310 kcal a day for the person above. People routinely pick a level up from where they actually sit, counting intention rather than behaviour. If your weight is stable, the more reliable route is backwards: your current average intake is your real TDEE, and you can divide it by your BMR to find the multiplier that genuinely applies to you.
Mifflin-St Jeor is an estimate fitted to a population, so any individual can sit meaningfully above or below it — body composition in particular is not an input, and a muscular person and a sedentary person of the same weight, height and age receive the same BMR here. The way to use the number is to eat at it for two or three weeks, track weight as a weekly average rather than a daily reading, and adjust based on what actually happens. What the calculator gives you is a sensible place to begin measuring, not a fact about your metabolism.
A deficit or surplus is applied to TDEE, not to BMR. Eating at or below BMR is a much larger cut than intended and is rarely the plan anyone actually wants. Weight change is also not linear over time: as body mass falls, both BMR and the energy cost of movement fall with it, so a deficit that worked at the start narrows on its own. Recalculate at your new weight every few kilograms rather than holding the original target for months.
Every field is metric. Entering 180 as a weight in pounds instead of 82 kg produces a BMR near 2,745 and a TDEE above 4,250 — an error large enough to notice, but only if you are looking for it. Convert before you type.
BMR is what your body burns doing nothing at all — the energy cost of staying alive at rest. TDEE is BMR multiplied by an activity factor, so it covers everything else: moving, working, training, and digesting food. TDEE is the number that matters for planning intake; BMR is the floor it is built on.
Base it on the whole week, including work and daily movement, not just on training sessions. A desk job with three gym visits is a very different total from a job spent on your feet with the same three sessions. If two options seem plausible, take the lower one — the cost of overestimating is a target that quietly prevents the result you are after.
Because the Mifflin-St Jeor equation is defined in those units and its coefficients only work with them. The tool does not convert, so pounds and inches must be converted first: kilograms are pounds divided by 2.205, centimetres are inches multiplied by 2.54.
It is a population estimate, not a measurement. Real expenditure varies with body composition, hormones, medication, sleep, temperature and how much you move without thinking about it. Use the figure as a starting point and let two or three weeks of actual weight data correct it — that feedback is more accurate than any equation.
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