TDEE Calculator
The one number nutrition plans are built on: your maintenance calories — computed with the equation clinics actually use, shown with its honest ±10% error bars and a real-world calibration plan.
| Sedentary | 2,039 |
| Light | 2,336 |
| Moderate | 2,633 |
| Active | 2,930 |
| Very active | 3,228 |
Equations are ±10% at best. The real test: track weight for 2–3 weeks — steady weight means the number is right for you, drift means adjust by ~100–200 kcal.
Spotted a mistake or have an idea? — errors get fixed and credited publicly.
Last reviewed: July 20, 2026 · Formulas verified by automated tests before every release.
How many calories do I burn a day?
BMR (Mifflin-St Jeor: 10×kg + 6.25×cm − 5×age +5 men / −161 women) times an activity multiplier. A 30-year-old man, 75 kg, 175 cm with light activity: BMR ≈ 1,699 kcal, TDEE ≈ 2,336 kcal/day. Treat it as a ±10% starting estimate — then let two weeks of scale data calibrate it to your actual body.
The formula and its honest error bars
BMR = 10W + 6.25H − 5A + s · TDEE = BMR × activity (1.2–1.9) · s = +5 male / −161 female
Every TDEE calculator on the internet runs some version of this math; the difference is whether it admits the ±10%. Ours shows the full activity table so you see how much the multiplier — the input people most often flatter — moves the result. Planning what to do with the number? The macro calculator splits it into protein, fat and carbs; the BMI calculator answers the different question of where your weight sits.
Sources, assumptions and limitations
- Formula: Mifflin MD, St Jeor ST et al. (1990); activity multipliers per standard exercise-physiology practice
- Assumptions: Healthy adults; multipliers describe weekly averages. The ±10% band and the 2-week scale-calibration advice are stated on-page by design.
- Not included: Medical conditions, medications affecting metabolism, pregnancy, competitive-athlete demands. Educational tool, not medical advice — for individual guidance talk to a clinician or registered dietitian.
- Last reviewed: July 29, 2026 by the CalcNotebook team
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the calories your body burns in a full day: baseline metabolism (BMR) plus movement, exercise and digestion. Eat around it to maintain weight, below it to lose, above it to gain. It is the single most useful number in nutrition planning.
How accurate is a TDEE calculator?
Honest answer: ±10% at best. Mifflin-St Jeor is the most accurate general equation validated in research, but individuals vary. The real calibration is your own scale: track weight for 2–3 weeks at the calculated intake — steady weight confirms the number, consistent drift means adjust by 100–200 kcal and re-check.
Why do you use Mifflin-St Jeor and not Harris-Benedict?
Mifflin-St Jeor (1990) replaced Harris-Benedict (1919) in clinical practice because it predicts measured metabolism better in modern populations — the American Dietetic Association reviews found it the most reliable general-purpose equation. Same inputs, better calibration.
Which activity level should I pick?
One lower than your ego suggests. The multipliers describe your whole week, not your best day — three gym visits with a desk job is "Light-to-Moderate", not "Active". Overstating activity is the #1 reason calculated TDEEs fail; the table shows every level so you can sanity-check the range.