TDEE Calculator
Estimate the total calories you burn each day using the Mifflin–St Jeor equation, then use the result as a starting point for cutting, maintaining or bulking.
Your details
How TDEE is calculated
Caloritix uses the Mifflin–St Jeor equation — widely regarded as the most accurate BMR formula for healthy adults — and multiplies it by an activity factor between 1.2 (sedentary) and 1.9 (extra active).
BMR (male) = 10·kg + 6.25·cm − 5·age + 5
BMR (female) = 10·kg + 6.25·cm − 5·age − 161
TDEE = BMR × activity factor
Once you know your TDEE you can plan a cut, maintain or bulk. Combine this with the Macro Calculator to break those calories into protein, carbs and fat, or the Calorie Deficit Calculator to target a specific weight in a set time frame.
What your TDEE result means
Your TDEE number is a starting estimate for how many calories you burn on a typical day. Eating roughly this many calories should keep your weight stable over a few weeks. Eating less will usually lead to weight loss; eating more will usually lead to weight gain.
Because the formula uses population averages, real-world burn can vary by 10–15%. Treat the number as version 1.0, weigh yourself over two to three weeks, then adjust up or down by 100–200 kcal based on what actually happens.
When to use the TDEE calculator
Use TDEE when you're setting up a new nutrition plan, coming back from a break, or your weight has changed by more than a few kilograms. It's also useful before a bulk or a cut so you have a maintenance baseline to work from.
Pair it with the Macro Calculator to split those calories into protein, carbs and fat, or the Calorie Deficit Calculator if you have a specific weight-loss deadline in mind.
Frequently asked questions
What is TDEE?+
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns each day including movement, exercise, digestion and basal metabolism.
How accurate is the Mifflin–St Jeor formula?+
Mifflin–St Jeor is one of the most accurate BMR equations for healthy adults, with typical error margins of about 10%. Use TDEE as a starting point and adjust based on real-world results.
How do I lose weight using TDEE?+
Eat below your TDEE. A 500 kcal daily deficit usually produces ~0.45 kg (1 lb) of weight loss per week. Use our Calorie Deficit Calculator to plan a safe rate.
Should I eat at TDEE on rest days?+
Most people do best eating the same daily calories every day. Average weekly intake is what matters.
Health disclaimer: Caloritix provides estimate-based health and fitness calculators for general educational purposes only. Results are not medical advice and should not replace guidance from a qualified healthcare professional.