Reference 1
- Profile
- 70 kg male, 175 cm, 30
- Activity
- Moderate
- BMR
- 1,649 kcal
- TDEE
- 2,556 kcal
- Cut/Bulk Target
- 2,056 / 2,856 kcal
Health & Fitness
TDEE Calculator
Calculate Total Daily Energy Expenditure using the Mifflin-St Jeor formula with activity multipliers and calorie targets for deficit, maintenance, or surplus.
Formula Explanation
TDEE = Mifflin-St Jeor BMR x activity multiplier; target = TDEE + goal adjustmentTDEE estimates total calories burned in a day by multiplying resting energy needs by an activity factor, then adjusting for fat loss, maintenance, or muscle-gain targets.
Step-by-Step Example
- 1Convert weight and height to kilograms and centimeters if imperial units are selected.
- 2Calculate BMR using Mifflin-St Jeor: men use +5 and women use -161.
- 3Multiply BMR by the selected activity factor from 1.2 to 1.9.
- 4Apply the selected target: deficit subtracts calories, maintenance keeps TDEE, and surplus adds calories.
Reference
Benchmark Table
Compare common scenarios quickly. Scroll horizontally on smaller screens.
Reference 2
- Profile
- 60 kg female, 165 cm, 30
- Activity
- Light
- BMR
- 1,320 kcal
- TDEE
- 1,815 kcal
- Cut/Bulk Target
- 1,315 / 2,115 kcal
Reference 3
- Profile
- 85 kg male, 180 cm, 40
- Activity
- Very active
- BMR
- 1,780 kcal
- TDEE
- 3,071 kcal
- Cut/Bulk Target
- 2,571 / 3,371 kcal
FAQ
TDEE is Total Daily Energy Expenditure, an estimate of how many calories you burn per day after accounting for body size, age, sex, and activity.
It is a widely used estimate, but individual metabolism, training history, medical factors, and tracking accuracy can change real-world calorie needs.
A common planning range is a moderate deficit of about 300 to 500 calories per day, adjusted based on progress and health context.
Either works. Imperial height and weight are converted internally to centimeters and kilograms before the formula is applied.
Daily calorie target
2,633 kcal/day