TDEE is the total calories your body burns in a day — basal metabolic rate (BMR, calories at rest) plus calories burned through daily activity and exercise. It's the baseline for setting nutrition targets.

Which BMR formula does this use?

Mifflin-St Jeor (1990), which outperforms the older Harris-Benedict for most adults. Men: 10·kg + 6.25·cm − 5·age + 5. Women: 10·kg + 6.25·cm − 5·age − 161.

How are cut / maintain / bulk targets set?

Cut = TDEE − 500 kcal (≈1 lb/wk loss). Lean bulk = TDEE + 250. Aggressive bulk = TDEE + 500. These are conservative defaults — individual response varies.

Is TDEE accurate for athletes or very lean people?

Mifflin-St Jeor underestimates BMR for very lean, muscular athletes. Katch-McArdle (uses lean body mass) is more accurate when you know your body fat percentage.

Is this medical advice?

No. This is an educational estimator, not medical advice. Consult a physician or registered dietitian for personalized nutrition guidance, especially if you have a medical condition.

TDEE Calculator (Total Daily Energy Expenditure)

Health & Fitness· 11 tools

Free TDEE (Total Daily Energy Expenditure) calculator using the Mifflin-St Jeor equation — the most accurate BMR formula for the general population. Enter age, sex, height, weight, and activity level to see daily calories for maintenance, plus recommended targets for fat loss (cut), lean bulk, and aggressive bulk. Not medical advice.

Units

Sex

Age

Height (ft)

Height (in)

Weight (lb)

Activity level

3–5 workouts/wk

Mifflin-St Jeor BMR × activity multiplier. Educational estimate, not medical advice.

Total Daily Energy Expenditure

2,633

kcal/day to maintain weight

BMR: 1,699 kcal

Fat loss

2,133

−500 kcal

Maintain

2,633

TDEE

Bulk

3,133

+500 kcal

Aggressive cut (−750)1,883 kcal

Standard cut (−500)2,133 kcal

Mild cut (−250)2,383 kcal

Maintenance2,633 kcal

Lean bulk (+250)2,883 kcal

Aggressive bulk (+500)3,133 kcal

Frequently Asked Questions

References

Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure (1990) — American Journal of Clinical Nutrition
Dietary Reference Intakes — Energy — National Academies Press

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Frequently Asked Questions

References and sources

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