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TDEE calculator
See how many calories your body uses in a day, then what to eat to keep, lose or gain weight.
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What is TDEE?
Total daily energy expenditure (TDEE) is the number of calories you burn in a day. It's made up of your resting metabolism (BMR), what you burn moving and exercising, and the energy used to digest food.
Eat about your TDEE and your weight stays the same. Eat less and you lose weight; eat more and you gain.
How we calculate it
We use the Mifflin-St Jeor equation, one of the most accurate ways to estimate BMR without lab equipment, then multiply by your activity level.
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 (1.2 to 1.9)
Activity levels
| Level | Factor | Example |
|---|---|---|
| Sedentary | 1.2 | Desk job, little walking |
| Lightly active | 1.375 | Exercise 1 to 3 days a week |
| Moderately active | 1.55 | Exercise 3 to 5 days a week |
| Very active | 1.725 | Hard exercise 6 to 7 days a week |
| Extra active | 1.9 | Physical job plus training |
Most people overestimate how active they are. If unsure, pick one level lower.
Limitations
Please keep these in mind before acting on your result:
- The Mifflin-St Jeor equation is among the most accurate without lab tests, but in studies it was within 10% of measured resting metabolism for only about 7 to 8 in 10 adults. For the rest it can be further off.
- Activity factors are rough categories, and most people overestimate how active they are.
- It doesn't account for muscle mass, thyroid problems, medicines, illness, pregnancy or breastfeeding, which can all change your needs.
- Food examples are rough. Calories change with portion size, recipe and cooking oil.
Common questions
What's the difference between BMR and TDEE?
BMR is what your body burns at complete rest. TDEE adds everything you do in a day, so it's always higher.
How accurate is a TDEE calculator?
It's an estimate, usually within 10 to 20% of your real number. Track your weight for 2 to 3 weeks at the suggested calories and adjust.
Do thyroid problems change my TDEE?
Yes. An underactive or overactive thyroid can lower or raise your metabolism. If your weight changes without explanation, a thyroid test and a doctor's consult can help.
Can a doctor help me plan my calories?
Yes. Our Medical Nutrition doctors turn your numbers into a meal plan that fits your health conditions and the food you actually eat.
References
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. Link
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775–789. Link
- Food and Nutrition Research Institute (DOST-FNRI). Philippine Food Composition Tables (PhilFCT). Link
This tool doesn't diagnose any condition and isn't meant for pregnancy. If something worries you, talk to a doctor.