TDEE / Calorie Needs Calculator
Estimate resting energy expenditure with the Mifflin-St Jeor equation and multiply by an editable activity factor for TDEE.
Estimate TDEE and resting energy expenditure
Use the Mifflin-St Jeor equation for resting energy expenditure (REE), then apply an activity factor to estimate total daily energy expenditure.
TDEE calculator formula
The first step is Mifflin-St Jeor resting energy expenditure: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for the male equation or minus 161 for the female equation. The original study derived the equation from measured resting energy expenditure in healthy adults. Mifflin et al. study.
From REE to TDEE
Total daily energy expenditure is estimated by multiplying REE by an activity factor. The factor is the least precise part of a simple TDEE calculator because real daily movement, occupation and training load vary continuously.
Why TDEE is not a fixed personal number
Energy expenditure changes with activity, body composition, temperature, illness, training and other factors. Treat the result as a starting estimate rather than a measurement.
Health and nutrition limitation
This tool does not prescribe a calorie deficit, weight-loss target or medical nutrition plan. People with medical, pregnancy, eating-disorder or performance-nutrition needs should use individualized professional guidance.
Treat TDEE as a starting estimate, then calibrate
Activity multipliers compress many behaviors into one category, so estimated TDEE can differ meaningfully from real energy expenditure. If body weight is stable over several weeks under consistent intake tracking, that observed intake can help calibrate the estimate. Changes in training volume, occupation, sleep, illness and body mass can change expenditure. For medical nutrition, eating disorders, pregnancy or other health conditions, use individualized professional guidance rather than a generic calculator.