How This Calculation Works
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It starts with your BMR (Basal Metabolic Rate) — the calories needed just to keep you alive at rest — then multiplies it by an activity factor.
This calculator uses both the Mifflin-St Jeor and Harris-Benedict equations for BMR. Mifflin-St Jeor is considered more accurate for most people.
Common Mistakes to Avoid
- Overestimating activity level. Most office workers are sedentary, even if they exercise 3× a week. Choose "lightly active" unless you have a physically demanding job.
- Confusing BMR with TDEE. BMR is just your resting metabolism. You burn significantly more through daily movement and exercise.
- Using TDEE as exact. These are estimates. Track your weight and adjust calories based on real-world results over 2–3 weeks.
Worked Example
Scenario: A 30-year-old male, 180 cm, 80 kg, moderately active (exercises 3–5 days/week).
BMR (Mifflin-St Jeor): (10 × 80) + (6.25 × 180) − (5 × 30) − 5 = 1,770 cal.
TDEE: 1,770 × 1.55 = 2,744 cal/day.
For weight loss: Subtract 500 cal → ~2,244 cal/day for ~0.5 kg/week loss.