SnapTool Logo
SnapToolSnap. Solve. Done.

TDEE Calculator

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

Last Updated: May 2026
Live Interactive Calculator
Fill in all fields above to see your TDEE and calorie goals

How to Use the TDEE Calculator

  1. 1

    Enter Your Stats

    Input your age, gender, weight, and height. Toggle between metric (kg/cm) and imperial (lbs/ft) units as needed.

  2. 2

    Choose Your Activity Level

    Select the activity level that best describes your weekly exercise habits — from sedentary to extremely active.

  3. 3

    Read Your Results

    Your TDEE, BMR, calorie goals for different objectives, and recommended daily macros are calculated instantly.

The Mifflin-St Jeor Equation Explained

Developed in 1990, the Mifflin-St Jeor equation is the gold-standard formula for estimating Basal Metabolic Rate (BMR). It accounts for body weight, height, age, and sex — all key determinants of resting calorie needs.

GenderBMR Formula
Men(10 × kg) + (6.25 × cm) − (5 × age) + 5
Women(10 × kg) + (6.25 × cm) − (5 × age) − 161

Activity Multipliers

LevelDescriptionMultiplier
SedentaryDesk job, little or no exercise× 1.2
Lightly ActiveLight exercise 1–3 days/week× 1.375
Moderately ActiveModerate exercise 3–5 days/week× 1.55
Very ActiveHard exercise 6–7 days/week× 1.725
Extremely ActiveVery intense daily training or physical job× 1.9

Using TDEE to Reach Your Goals

📉

Weight Loss

Eat 250–500 cal below TDEE. A 500-cal daily deficit = ~0.5 kg (1 lb) fat loss per week.

⚖️

Maintenance

Eat at your TDEE. Adjust every 4–6 weeks as your weight or activity level changes.

💪

Muscle Gain

Eat 250–500 cal above TDEE. Pair with progressive resistance training for lean mass gains.

Important Disclaimer

TDEE calculators provide estimates based on population-average equations. Individual metabolic rates vary due to genetics, hormones, muscle mass, and other factors. Use your calculated TDEE as a starting point, monitor your weight over 2–4 weeks, and adjust by 100–200 calories as needed. Always consult a healthcare professional before making significant dietary changes.

Frequently Asked Questions

What is TDEE and why does it matter?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns each day, including all physical activity. It matters because eating at your TDEE maintains your weight; eating below it causes weight loss; eating above it causes weight gain. Knowing your TDEE is the foundation of any evidence-based nutrition plan.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — essentially the energy needed to keep your heart beating, lungs breathing, and brain functioning. TDEE builds on BMR by multiplying it with an activity factor that accounts for movement, exercise, and daily tasks. TDEE is always higher than BMR.

What activity level should I choose?

Choose based on your weekly exercise habits: Sedentary = desk job with little to no exercise; Lightly Active = light exercise or sports 1–3 days/week; Moderately Active = moderate exercise 3–5 days/week; Very Active = hard exercise 6–7 days/week; Extremely Active = very hard daily exercise or a physical job. When in doubt, slightly underestimate your activity level to avoid overestimating calorie needs.

How many calories should I eat to lose weight?

A calorie deficit of 500 calories per day below TDEE typically results in about 0.5 kg (1 lb) of fat loss per week — a sustainable and healthy rate. A 250-calorie deficit produces milder, slower loss. Avoid very low-calorie diets (below 1,200 for women or 1,500 for men) without medical supervision, as they can cause muscle loss and nutrient deficiencies.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation (1990) is considered the most accurate BMR formula for most people, with studies showing it predicts resting metabolic rate within about 10% for the majority of healthy adults. However, it may be less accurate for very lean or very obese individuals, people with thyroid disorders, and athletes. The activity multiplier also introduces variability, so treat your TDEE as a starting estimate and adjust based on real-world results over 2–4 weeks.

Share Feedback or Report an Issue

Help us improve this tool. Report bugs, suggest features, or request data updates!