TDEE Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation.
Gender
Understanding BMR and TDEE
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at complete rest — breathing, heartbeat, temperature regulation, and organ function.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor, representing total daily calorie burn.
Mifflin-St Jeor Equation (most accurate BMR formula)
- Male: 10×weight(kg) + 6.25×height(cm) - 5×age + 5
- Female: 10×weight(kg) + 6.25×height(cm) - 5×age - 161
Setting Goals
- Weight loss: TDEE - 500 kcal/day → ~0.5 kg/week loss
- Weight gain: TDEE + 500 kcal/day → ~0.5 kg/week gain
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor, representing total daily calorie burn.
Mifflin-St Jeor Equation (most accurate BMR formula)
- Male: 10×weight(kg) + 6.25×height(cm) - 5×age + 5
- Female: 10×weight(kg) + 6.25×height(cm) - 5×age - 161
Setting Goals
- Weight loss: TDEE - 500 kcal/day → ~0.5 kg/week loss
- Weight gain: TDEE + 500 kcal/day → ~0.5 kg/week gain