Calculated with the Mifflin-St Jeor equation
Your TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It is found by multiplying your basal metabolic rate (BMR)—the energy you burn at rest—by an activity factor. Whether you want to lose or gain, setting your food intake against this number is the key to success.
How to use this tool
Enter your sex, age, height and weight, then choose your activity level. This tool calculates BMR with the accurate Mifflin-St Jeor equation and multiplies it by an activity factor. Choose your activity level based on your whole lifestyle, not just workouts—a desk job is lower, a job on your feet with frequent exercise is higher.
Using it to cut or bulk
To lose fat, eat about 200-500 kcal below your TDEE; to gain muscle, eat about 200-400 kcal above it. Cutting too aggressively also burns muscle and lowers your metabolism, making rebound more likely. This tool warns you if a setting drops below your BMR.
Tips
Your TDEE changes as your weight changes, so review it every 2-4 weeks and adjust based on the trend. Combine it with the PFC calculator and protein calculator for easier day-to-day management.
What is the difference between BMR and TDEE?+
TDEE (Total Daily Energy Expenditure): your total daily calorie burn, which adds your daily activity (exercise, work, chores, etc.) to your BMR.
Set your dietary calories based on your TDEE.
What is the Mifflin-St Jeor equation?+
Male:
BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5Female:
BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
How do I set calories for bulking or cutting?+
Bulking (want to build muscle): TDEE + 200–500 kcal
To minimize fat gain, +200–300 kcal (a lean bulk) is often recommended.
Cutting (want to lose body fat): TDEE − 300–500 kcal
Large restrictions of more than 500 kcal carry a risk of muscle breakdown. Eating below your BMR is not recommended for your health.
Maintenance (want to keep your physique): about the same as your TDEE
I'm not sure how to choose my activity level+
×1.2 (mostly sedentary): people who mainly do desk work and have no exercise habit
×1.375 (light exercise): people who do light weight training or walking 1–3 times a week
×1.55 (moderate): people who do weight training or running 3–5 times a week ← most people are here
×1.725 (hard): people who do hard training almost every day
×1.9 (very hard): athletes, physical laborers, or people who train twice a day
If you're unsure, try choosing ×1.375–1.55.
・Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247.
・Activity factors: commonly used activity factors (1.2–1.9) are applied
The results of this tool are an estimate based on the Mifflin-St Jeor equation. Actual metabolism varies between individuals depending on muscle mass, body composition, hormone balance and other factors. Before applying the results directly to dietary restriction, please consult a doctor or registered dietitian. This service is for informational purposes only and is not a substitute for medical or nutritional advice.
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