Daily energy
Find your total daily energy expenditure at different activity levels.
Basal metabolic rate
1,649kcal / day
Energy at rest.
TDEE = BMR × activity factor. Uses the Mifflin-St Jeor equation. Real needs vary by body composition, metabolism, and genetics — use this as a starting point.
TDEE is your personal calorie burn rate: the sum of your basal metabolic rate (calories burned at rest) plus additional calories burned through daily activities and structured exercise. It's the caloric anchor point for any nutrition plan—eat less than your TDEE to lose weight, match it to maintain, or exceed it to gain muscle. Unlike a one-size-fits-all calorie target, your TDEE accounts for your unique metabolism, age, body composition, and lifestyle.
The calculator first computes your Basal Metabolic Rate (BMR)—the calories burned at rest—using the Mifflin-St Jeor equation, which is more accurate than older formulas. It then multiplies your BMR by your activity factor (ranging from 1.2 for sedentary to 1.9+ for very active), which accounts for exercise frequency and daily movement. The result is your TDEE: your true daily energy expenditure.
TDEE = BMR × Activity Factor. BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age_years) + sex_adjustment. Sex adjustment: +5 for men, −161 for women.Weight, height, and age predict your resting metabolic rate; sex affects hormone-driven metabolism. The activity factor (1.2 to 1.9) scales this baseline according to exercise frequency: sedentary jobs use 1.2, regular gym-goers use 1.55, and athletes use 1.9.
| Input | Result | Notes |
|---|---|---|
| 25-year-old female, 65 kg, 170 cm, moderate exercise 3–4 days/week | ~2,150 calories/day | BMR ≈ 1,385 cal × activity factor 1.55 = 2,147 cal. To lose 0.5 kg/week, eat 1,900 cal/day. |
| 40-year-old male, 90 kg, 182 cm, sedentary job, no structured exercise | ~2,520 calories/day | BMR ≈ 2,100 cal × 1.2 (sedentary) = 2,520 cal. Typical desk worker; surplus means weight gain at this level. |
| 35-year-old female, 72 kg, 165 cm, trains 5–6 days/week | ~2,630 calories/day | BMR ≈ 1,458 cal × 1.8 (very active) = 2,624 cal. Athlete or serious fitness enthusiast; high energy needs. |
No. BMR is calories burned at rest; TDEE includes daily movement and exercise. TDEE = BMR × activity factor (1.2–1.9).
Yes. A deficit of 300–500 cal/day below TDEE yields ~0.25–0.5 kg weight loss per week. Larger deficits (>750 cal) risk muscle loss and metabolic slowdown.
Age, muscle mass, hormones, and metabolism speed vary widely. The Mifflin-St Jeor formula is population-average; your actual burn may be ±10–20%. Track weight change for 3 weeks to validate.
Yes. Losing weight lowers your BMR (fewer calories to maintain less body mass) and often reduces activity burn. Recalculate every 4–6 weeks if losing >5 kg.
Yes, TDEE accounts for your average weekly activity. Some coaches suggest eating slightly less on rest days and more on training days, but totalling your TDEE over the week works well.
Count gym sessions per week: 0 = sedentary, 1–2 = light, 3–4 = moderate, 5–6 = very active, 7 = extra active. Start conservative and adjust after 2 weeks of tracking.