TDEE calculator
Your maintenance calories from the Mifflin-St Jeor equation and an activity multiplier, plus targets for losing or gaining.
Estimates carry roughly ±10% error. Track your weight for a few weeks and adjust.
Frequently asked questions
What equation does this calculator use?
Mifflin-St Jeor, the equation with the best validation in research: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5 for men, or -161 for women. BMR is then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (athlete).
What activity level should I pick?
Most desk workers who train 3 to 5 times a week fit "moderate" (x1.55). People consistently overestimate: if weight has been stable while eating your current amount, your true TDEE is whatever you have been eating.
How big a deficit should I eat to lose weight?
A 500-calorie daily deficit targets roughly one pound per week, the widely-recommended sustainable pace. The cut target shown here is TDEE minus 500.
Is TDEE exact?
No, any equation is a population average with real-world error around 10%. Use the number as a starting point, track weight for two to three weeks, and adjust by 100 to 200 calories based on what actually happens.