Should I use pounds/inches?

Convert to metric for best accuracy. 1 kg = 2.20462 lbs; 1 cm = 0.393701 in.

Does this include exercise calories?

Yes. The activity multiplier represents average exercise volume.

fitness calculator

TDEE Calculator

Estimate total daily energy expenditure (TDEE) based on BMR and activity level.

Results

BMR: 1648.75
TDEE: 2555.56

How to use this calculator

Enter weight, height, age, and gender.
Select an activity multiplier that matches your lifestyle.
We calculate BMR with Mifflin-St Jeor and multiply by activity to get TDEE.

Inputs explained

Weight (kg): Body weight in kilograms. Convert from lbs: lbs ÷ 2.20462.
Height (cm): Height in centimeters. Convert from inches: in × 2.54.
Age: Age in years.
Gender: Used in the Mifflin-St Jeor BMR equation.
Activity multiplier: Lifestyle factor from sedentary (1.2) to athlete (1.9).

How it works

We compute BMR using the Mifflin-St Jeor equation, then multiply by an activity factor.

Formula

BMR (male) = 10w + 6.25h − 5a + 5\nBMR (female) = 10w + 6.25h − 5a − 161\nTDEE = BMR × activity

When to use it

Setting calorie targets for weight loss/gain maintenance plans.
Estimating daily burn to inform macro planning.
Tracking changes in activity levels (e.g., adding workouts) and their effect on TDEE.

Tips & cautions

Pick the activity multiplier that reflects your average week, not your best/worst day.
Recalculate when weight or activity changes meaningfully.
For imperial inputs, convert to metric before entering to avoid rounding errors.
Population estimate—does not account for body composition or metabolic adaptations.
Activity multipliers are general guidelines; adjust based on real-world results.
Not tailored for children, pregnancy, or medical conditions—consult a professional.

Worked examples

70 kg male, moderately active

BMR ≈ 1,662
TDEE ≈ 2,577

60 kg female, sedentary

BMR ≈ 1,330
TDEE ≈ 1,596

Deep dive

This TDEE calculator uses the Mifflin-St Jeor BMR formula and an activity multiplier to estimate daily calorie burn. Enter weight, height, age, gender, and activity to see BMR and TDEE.

Use it to set nutrition targets or track changes as your activity shifts. It’s an estimate; adjust based on real results and consult a pro for medical guidance.

FAQs

Should I use pounds/inches?: Convert to metric for best accuracy. 1 kg = 2.20462 lbs; 1 cm = 0.393701 in.
Does this include exercise calories?: Yes. The activity multiplier represents average exercise volume.

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Calorie needs vary individually. Consult a nutrition professional before making diet changes.