How the tDEE Calculator works
TDEE is your basal metabolic rate, the energy your body uses at complete rest, multiplied by an activity factor. The Mifflin-St Jeor equation used here is the one clinical guidelines favor for estimating BMR from age, sex, height, and weight.
BMR = 10 × kg + 6.25 × cm − 5 × age + (5 men / −161 women), then TDEE = BMR × activity
Example: a 30 year old man, 5 foot 10 and 170 lb, has a BMR near 1,740 calories, and with light activity a TDEE around 2,390 calories per day.
Frequently asked questions
How accurate is a TDEE estimate?
Equations land within about 10% for most people, and individual metabolism, muscle mass, and daily movement create the spread. Tracking your weight trend over a few weeks against a steady intake is the true calibration.
Which activity level should I pick?
Most people overestimate. Count only structured exercise and genuinely physical work; a desk job plus three gym sessions is the light to moderate zone.
What is the difference between BMR and TDEE?
BMR is the energy cost of simply being alive at rest. TDEE adds everything else you do in a day, which is why it is the number meal planning is built around.