Calculate your Total Daily Energy Expenditure (TDEE) to plan your nutrition for weight management.
Enter your weight in kilograms, height in centimeters, and age in years. Select your gender.
Choose the activity level that best matches your typical week of physical activity.
Click "Calculate" to see both your BMR (calories burned at rest) and TDEE (total daily calories burned).
TDEE is calculated by first finding BMR using the Mifflin-St Jeor equation, then applying an activity multiplier:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Factor
Example: A 25-year-old woman, 65 kg, 165 cm, lightly active.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions. TDEE adds the calories burned through daily activities and exercise on top of BMR.
The Mifflin-St Jeor equation is considered the most reliable estimate for most adults, but individual metabolism can vary by 5-10%. Use your TDEE as a starting point and adjust based on real-world results.
To maintain weight, eat at your TDEE. To lose weight, eat 300-500 calories below your TDEE. To gain weight, eat 300-500 calories above your TDEE.
Yes. As your weight, age, or activity level changes, your TDEE will change too. Recalculate every few weeks or after significant changes in weight or routine.