Tools / Calculator 02
TDEE Calculator.
Total Daily Energy Expenditure using the Mifflin-St Jeor equation. Your maintenance calories: the floor under any deficit, the ceiling under any surplus.
Your TDEE
—
kcal / day at maintenance
| BMR (rest only) | — |
| Maintenance (TDEE) | — |
| Light cut (–500 / day) | — |
| Light surplus (+300 / day) | — |
How it's calculated.
Two steps: BMR (basal metabolic rate, calories at rest) using the Mifflin-St Jeor equation, then BMR multiplied by an activity multiplier to estimate daily expenditure.
- BMR (men) = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
- BMR (women) = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
- TDEE = BMR × activity multiplier (1.2 sedentary → 1.9 very active)
Source: Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 1990; 51:241–7.
Honest limits.
- Population formula. Mifflin-St Jeor predicts BMR within roughly ±10% in most adults. Outliers exist.
- Activity multipliers are guesses. Real expenditure varies with NEAT (fidgeting, walking, posture) more than most people realize. Two people at "moderate" can differ by 300+ kcal.
- Use the trend, not the number. The TDEE figure is your starting estimate. Eat at it for two to three weeks; if weight stays flat, that was your real maintenance. If it drifts, adjust.
- GLP-1 users. Reduced appetite does not change BMR. Your TDEE is roughly the same; the deficit comes from eating less, not from the drug burning calories.