Daily Calorie Calculator (TDEE & BMR)
Calorie Calculator (TDEE)
Understanding your daily calorie needs is the foundation of effective weight management. TDEE tells you how many calories you burn; eating above or below this determines weight change.
Conversion Formula
The Mifflin-St Jeor equation calculates BMR, which is then multiplied by an activity factor to get TDEE.
Step-by-Step Examples
Male, 30, 170lbs, 70in, moderate = BMR: 1,740; TDEE: 2,697
10×77.1 + 6.25×177.8 - 5×30 + 5 = 1740; × 1.55 = 2697
Female, 25, 140lbs, 65in, light = BMR: 1,401; TDEE: 1,926
10×63.5 + 6.25×165.1 - 5×25 - 161 = 1401; × 1.375 = 1926
History
The Mifflin-St Jeor equation was published in 1990 and has been validated as the most accurate prediction equation for resting metabolic rate.
Common Use Cases
- Weight loss planning
- Muscle building
- Athletic performance
- Nutritional counseling
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure — the total calories you burn per day including exercise and daily activities.
What is BMR?
Basal Metabolic Rate — the calories your body burns at rest just to maintain basic functions like breathing and circulation.
How do I lose weight with TDEE?
Eat fewer calories than your TDEE. A 500 calorie deficit per day leads to about 1 pound of weight loss per week.
Which formula is most accurate?
The Mifflin-St Jeor equation (used here) is considered the most accurate for most people according to the Academy of Nutrition and Dietetics.
Should I eat below my BMR?
Generally no. Eating below BMR for extended periods can slow metabolism and cause nutrient deficiencies. Aim between BMR and TDEE for weight loss.
How accurate are activity level multipliers?
They are estimates. Many people overestimate their activity level. Start conservative and adjust based on actual weight changes over 2-4 weeks.
Do I need to count calories?
Not necessarily. Calorie awareness helps, but food quality, portion control, and consistent eating patterns matter as well.