About the TDEE Calculator
A free, instant Total Daily Energy Expenditure calculator with BMR estimation, multiple formulas, activity-level multipliers, and metric or imperial input.
What it is
The TDEE Calculator estimates your Total Daily Energy Expenditure — the number of calories your body uses across a typical day — the moment you enter your details. It works in two steps: first it calculates your Basal Metabolic Rate (BMR), which is the energy your body uses at complete rest just to sustain basic functions like breathing and circulation. Then it applies an activity multiplier based on how active you are to arrive at your TDEE.
The tool supports both metric (cm, kg) and imperial (ft/in, lb) inputs and lets you choose between the Mifflin-St Jeor and Harris-Benedict formulas. A clear breakdown shows the BMR, the multiplier applied, and how they combine — so you can see exactly where the number comes from. Everything runs in your browser; your details are never stored or sent to a server.
Key features
BMR estimation
Calculates your Basal Metabolic Rate from height, weight, age, and sex — the foundation of the TDEE estimate. Two established formulas are available to choose from.
Activity-based TDEE
Five activity levels (sedentary through extra active) each map to a standard multiplier. Select the level that best matches your typical week and the TDEE updates instantly.
Metric & imperial input
Switch freely between metric (cm, kg) and imperial (ft/in, lb) at any time. The calculation and result update without any page reload.
Clear derivation breakdown
The result card shows your BMR, the activity multiplier used, the activity level name, and which formula was applied — so you can follow every step of the calculation.
BMR vs TDEE — what's the difference?
BMR is the number of calories your body would burn if you did nothing but rest in a temperature-controlled room for 24 hours. It accounts for breathing, circulation, cell production, and other involuntary functions. It does not include any energy used for movement or digestion.
TDEE is always higher than BMR. It adds the energy used for all physical activity — walking, exercising, even light fidgeting — plus the thermic effect of food (the energy used to digest meals). TDEE is therefore a better estimate of the actual calories your body needs to maintain its current weight on a typical day.
How the formulas work
Mifflin-St Jeor (male)
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Mifflin-St Jeor (female)
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Harris-Benedict (male)
BMR = 88.362 + 13.397 × weight(kg) + 4.799 × height(cm) − 5.677 × age
Harris-Benedict (female)
BMR = 447.593 + 9.247 × weight(kg) + 3.098 × height(cm) − 4.330 × age
Activity multipliers
Sedentary 1.2 · Lightly active 1.375 · Moderately active 1.55 · Very active 1.725 · Extra active 1.9
TDEE calculation
TDEE = BMR × activity multiplier. The result is rounded to the nearest whole calorie.
A note on accuracy and medical advice
This tool is a general reference and is not medical or dietary advice. Please consult a registered dietitian or physician before making any significant change to your diet, nutrition, or weight. Individual needs vary, and only a qualified professional can give advice tailored to you.