Health
TDEE Calculator
Find your Total Daily Energy Expenditure with the Mifflin-St Jeor formula — the most validated equation in sports nutrition research. Get BMR, maintenance calories, and personalized targets for every goal.
yrs
lb
ft
in
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Calories / Day (TDEE)
BMR: — kcal · Activity multiplier: —
Cut (−500)
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~1 lb/week fat loss
Maintenance
—
Hold current weight
Lean Bulk (+250)
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~0.3 lb/week muscle
Bulk (+500)
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Faster mass gain
Macro Targets
Cut
Maintenance
Lean Bulk
Bulk
Want to know your starting body composition? Use the Body Fat Calculator alongside your TDEE to track both fat loss and lean mass together.
About the Mifflin-St Jeor Equation
Published in 1990 by Mifflin et al. (Journal of the American Dietetic Association), this formula outperformed the older Harris-Benedict equation in a controlled validation study and is now recommended by the Academy of Nutrition and Dietetics.
Men: BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) + 5
Women: BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) − 161
TDEE = BMR × activity multiplier. Accuracy within ±10% for most people; less accurate at extreme body composition.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus calories burned through physical activity. Eating at your TDEE maintains your current weight.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation (published 1990) is the most accurate formula for estimating BMR in general populations. For men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. For women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to sustain basic functions like breathing and circulation. TDEE multiplies your BMR by an activity factor to account for daily movement, exercise, and non-exercise activity thermogenesis (NEAT).
How many calories should I eat for a lean bulk?
A lean bulk targets a calorie surplus of roughly 250 calories above TDEE per day. This slow surplus minimizes fat gain while providing enough energy for muscle protein synthesis. Combined with progressive resistance training, expect 0.25–0.5 lb of lean mass gain per week.
How many calories should I eat for a cut?
A standard cut uses a deficit of 500 calories below TDEE, which produces approximately 1 lb of fat loss per week. Deficits larger than 1,000 calories/day risk muscle loss and metabolic adaptation. Always combine a cut with adequate protein (0.7–1 g per lb bodyweight) and resistance training.
What activity multiplier should I use?
Sedentary (desk job, little movement) × 1.2; Lightly Active (1–3 workouts/week) × 1.375; Moderately Active (3–5 workouts/week) × 1.55; Very Active (6–7 hard workouts/week) × 1.725; Extra Active (physical job + daily training) × 1.9. Most gym-goers overestimate their activity level — when in doubt, choose one level lower.
How often should I recalculate my TDEE?
Recalculate every 4–6 weeks or after any weight change of 5+ lbs. As body weight changes, BMR shifts proportionally. TDEE also decreases slightly with prolonged calorie restriction (metabolic adaptation), which is why diet breaks every 8–12 weeks can help maintain metabolic rate.