Find out how many calories you burn per day using the science-backed Mifflin-St Jeor formula. Know your TDEE and take control of your nutrition.
For informational purposes only. Results are estimates based on the Mifflin-St Jeor equation.
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a 24-hour period, combining your basal metabolic rate (BMR) with all physical activity and the thermic effect of food.
Your TDEE is the most important number for managing your body composition. Eat below your TDEE to lose weight, at your TDEE to maintain, or above it to gain weight and build muscle.
Basal Metabolic Rate is the calories your body burns at complete rest, just to keep you alive — breathing, circulation, cell repair. Think of it as your body's idle fuel consumption.
Total Daily Energy Expenditure is your BMR plus all the calories you burn through exercise, walking, digesting food, and daily activities. This is your real-world daily calorie burn.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR by the American Dietetic Association.
Men
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
Women
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
TDEE
TDEE = BMR x Activity Multiplier
While the Mifflin-St Jeor equation is the most widely validated BMR formula, all TDEE calculations are estimates. Individual results may vary based on:
Now that you know your daily calorie burn, let AI build a meal plan that fits your exact goals and food preferences.
This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.
Formula source: Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." The American Journal of Clinical Nutrition, 1990. Activity multipliers based on the Harris-Benedict activity factors.