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TDEE calculator
Estimate your Total Daily Energy Expenditure — the calories you burn per day — using the Mifflin-St Jeor or Harris-Benedict equation and an activity multiplier.
Enter your details above to see your result.
How it works
We calculate your Basal Metabolic Rate (BMR) — with your choice of the Mifflin-St Jeor or the revised Harris-Benedict equation — then multiply by an activity factor (1.2 sedentary to 1.9 very active) to estimate the calories you burn each day. Mifflin-St Jeor is generally the more accurate default; Harris-Benedict is the long-standing classic. TDEE is the starting point for setting calorie targets to maintain, lose, or gain weight.
| Activity | × BMR |
|---|---|
| Sedentary (little or no exercise) | × 1.2 |
| Light (1–3 days/week) | × 1.375 |
| Moderate (3–5 days/week) | × 1.55 |
| Active (6–7 days/week) | × 1.725 |
| Very active (hard training / physical job) | × 1.9 |
How it's calculated
We estimate your Basal Metabolic Rate (BMR) — the energy your body burns at rest — using the Mifflin-St Jeor equation (the Harris-Benedict equation is available as an alternative), then multiply it by an activity factor from 1.2 (sedentary) to 1.9 (very active) to estimate your Total Daily Energy Expenditure (TDEE).
How to use this calculator
- Enter your details — such as age, weight, and height — in the fields above.
- Choose any options that apply, like your activity level, goal, or formula.
- Read your result instantly. It updates as you type — no sign-up required.
Sources: Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
These calculators give general estimates for healthy adults and are not medical or dietary advice. For individual guidance, consult a registered dietitian or your healthcare provider.
Reviewed by the NutraPlanner nutrition team. · Last updated 2026-06-17
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure is the total calories you burn in a day — your BMR plus the energy used for daily movement, exercise, and digestion. It's your maintenance calorie level.
Mifflin-St Jeor or Harris-Benedict — which is better?
Mifflin-St Jeor is generally the more accurate for most adults and is the usual default. Harris-Benedict is the long-standing classic and gives similar numbers. Switch between them to see your range.
How do I use TDEE to lose or gain weight?
Eat below your TDEE to lose weight and above it to gain. About 500 kcal/day above or below is roughly 0.45 kg (1 lb) per week — our calorie calculator applies this for you.
Plan meals around these numbers
NutraPlanner turns targets like these into branded meal plans for your clients — or yourself.