TDEE Calculator

How TDEE is calculated

Mifflin-St Jeor formula (1990) — the most accurate BMR equation according to peer-reviewed comparisons. BMR is the calories your body burns at complete rest. Multiply by an activity factor to get TDEE.

• Male: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
• Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Activity multipliers explained

• 1.2 Sedentary — desk job, no exercise. Walking to the kitchen counts as "no exercise".
• 1.375 Light — 1-3 short sessions per week (yoga, walks)
• 1.55 Moderate — 3-5 sessions, moderate intensity (most lifters/runners)
• 1.725 Active — 6-7 sessions, mix of strength and cardio
• 1.9 Very active — daily training plus physical job (construction, athletes)

Cut, maintain, bulk

Eat ~500 kcal below TDEE for a sustainable ~0.5 kg/week weight loss. Above TDEE for a lean bulk. A common mistake is starting too aggressive — track for two weeks, then adjust based on actual scale trend.

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Not medical advice. Talk to a registered dietitian or doctor for personalised guidance.