TDEE Calculator
See a rough daily energy expenditure estimate based on the published Mifflin–St Jeor equation and an activity multiplier you select.
How this estimate is made
The original Mifflin–St Jeor study developed a resting-energy prediction from healthy adults aged 19–78. Its simplified formula uses weight in kilograms, height in centimeters, age in years, and a male (+5) or female (−161) coefficient: 10 × weight + 6.25 × height − 5 × age + the coefficient. The tool multiplies that resting estimate by your selected activity factor to illustrate total daily expenditure. Both values are rounded to the nearest 50 calories.
Where uncertainty enters
The activity choices are rough presets, not measurements of your movement. A systematic review of resting-energy equations found meaningful error for individuals even with Mifflin–St Jeor. Multiplying by an estimated activity factor adds more uncertainty. The binary sex coefficients and study population also limit how well the equation represents every person.
Use the result carefully
This number is an educational expenditure estimate, not a recommended amount to eat or a forecast of weight change. MySetPlan provides workout planning, not individual nutrition care. For an adult weight-change model, see the NIDDK Body Weight Planner. A qualified clinician or registered dietitian can consider your medical history and circumstances.
If you already have an appropriate daily calorie amount from individual guidance, the macro calculator can show how three illustrative allocations fit within that amount. It does not decide what you should eat.
Frequently Asked Questions
What is TDEE?
TDEE means total daily energy expenditure: energy used at rest and through activity over a day. This calculator estimates it from an equation and a selected activity multiplier; it does not measure your actual expenditure or prescribe an intake.
How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation and an activity multiplier to estimate adult energy needs. It cannot measure your metabolism or daily movement, so your actual needs may differ. Treat the result as a starting estimate and speak with a qualified professional for individualized nutrition guidance.
Should I eat exactly my TDEE?
No. This estimate is not an individual calorie target. Actual expenditure may differ, and medical conditions, pregnancy, medications, or a history of disordered eating require professional guidance.
How much should I eat to lose weight?
This calculator does not determine an appropriate calorie deficit. Energy needs and weight response vary and change over time. Discuss an individual weight-change plan with a qualified clinician or registered dietitian.
How much should I eat to build muscle?
This calculator does not prescribe a surplus. Training, recovery, health, total diet, and individual response all matter, so no displayed number can guarantee muscle gain.
Does TDEE change over time?
Yes. Estimated energy needs can change with body size, age, activity, health, and other factors. Recalculate when your inputs change, but judge the estimate against longer-term trends rather than a single day or week.
What is the difference between BMR and TDEE?
The Mifflin–St Jeor formula estimates resting energy expenditure from age, sex category, height, and weight. This tool multiplies that resting estimate by a selected activity factor to estimate total daily expenditure. Neither number is measured for you.
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