New
BMI Calculator
Body Mass Index with WHO classification and healthy weight range.
CostNest Calculator
TDEE Calculator
Total Daily Energy Expenditure — maintenance calories with activity. No signup — your inputs stay in your browser.
Step By Step
How to Use This Calculator
4 steps
- Enter sex, age, height (cm or ft+in), and weight (kg or lbs).
- Pick your activity level honestly — most people overestimate this.
- Select your goal: Lose Weight, Maintain, or Gain Muscle.
- Your BMR, TDEE, and adjusted calorie target appear instantly.
Worked Example
Example: 28-year-old female, 160 cm, 60 kg, moderate activity, maintain
Use this sample to sanity-check your inputs and understand what the final result represents.
- 1BMR (Mifflin): (10×60) + (6.25×160) − (5×28) − 161 = 1,389 kcal
- 2TDEE: 1,389 × 1.55 = 2,153 kcal
- 3Goal: Maintain → eat 2,153 kcal/day
Final Result
2,153 kcal/day to maintain current weight at moderate activity.
Methodology
Mifflin–St Jeor BMR × Harris activity multiplier
This section explains the calculation logic, assumptions, and source material used to make the result more trustworthy and easier to verify.
BMR male: (10 × kg) + (6.25 × cm) − (5 × age) + 5. BMR female: (10 × kg) + (6.25 × cm) − (5 × age) − 161. TDEE = BMR × multiplier (1.2 / 1.375 / 1.55 / 1.725 / 1.9). Loss target = TDEE − 500 kcal. Gain target = TDEE + 300 kcal.
Frequently Asked Questions
What is the difference between BMR and TDEE?+
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest — just to keep your heart, lungs, and organs running. TDEE (Total Daily Energy Expenditure) is your actual daily calorie burn including movement, exercise, and digesting food. TDEE = BMR × an activity multiplier. Eating at TDEE maintains weight; eating below creates a deficit.
Which BMR formula does this use?+
Mifflin–St Jeor (1990), which is currently considered the most accurate for most adults. A 2005 review by Frankenfield et al. in the Journal of the American Dietetic Association found it predicted resting energy expenditure within 10% for 82% of subjects — better than the original Harris–Benedict equation.
How much should I eat to lose weight?+
This calculator subtracts 500 kcal from TDEE for weight loss, targeting roughly 0.5 kg per week — a rate most dietitians consider sustainable without significant muscle loss. Going much below 1,200 kcal/day (women) or 1,500 kcal/day (men) is generally not recommended without medical supervision.
Why is my TDEE estimate different from other calculators?+
Activity multipliers are estimates, and different calculators use slightly different values. The bigger source of variation is that real TDEE depends on genetics, muscle mass, hormones, and how efficiently your body runs — none of which a formula can measure. Use the result as a starting point, track your weight for 2–3 weeks, then adjust calories up or down by 100–200 kcal based on what you observe.
Do I eat my TDEE or my target calories on rest days?+
Most people do fine eating a consistent daily target rather than cycling calories by day — it's simpler and the weekly total is what matters most. If you prefer calorie cycling (eating more on training days, less on rest days), keep the weekly average at your target and adjust from there.