TDEE Calculator

The SolversPro TDEE Calculator is a free health tool that calculates your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the clinically validated Mifflin-St Jeor equation across five activity levels.

Calculate your Total Daily Energy Expenditure based on your body and activity level.

How It Works

Enter Stats

Your age, gender, weight, and height.

Activity Level

How active you are day-to-day.

Get BMR

Your base metabolic rate is calculated.

See TDEE

Your total daily calorie needs.

Mifflin-St Jeor Equation

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161 + 166

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

TDEE = BMR × Activity Multiplier

Physical Activity Level Multipliers

Standard PAL multipliers applied to Basal Metabolic Rate (BMR) to determine total energy needs.

Activity Tier	Multiplier	Weekly Exercise Routine	Daily Step Range
Sedentary	1.200	Desk job, little to no intentional exercise	< 5,000
Lightly Active	1.375	Light exercise or sports 1–3 days per week	5,000 – 7,500
Moderately Active	1.550	Moderate exercise or sports 3–5 days per week	7,500 – 10,000
Very Active	1.725	Hard exercise or athletics 6–7 days per week	10,000 – 12,500
Extra Active	1.900	Physical labor job or 2x daily intense training	> 12,500

Frequently Asked Questions

/What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE helps you understand how many calories you need to maintain, lose, or gain weight.

/What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell production). TDEE takes your BMR and multiplies it by an activity factor to account for your daily movement, exercise, and lifestyle. TDEE is always higher than BMR.

/How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered the most accurate predictive equation for estimating BMR, with an accuracy of about ±10%. It was developed in 1990 and is recommended by the Academy of Nutrition and Dietetics. However, individual results may vary based on body composition, genetics, and other factors.

/How should I use TDEE for weight loss?

For safe, sustainable weight loss, aim for a caloric deficit of 300-500 calories below your TDEE. This results in approximately 0.5-1 pound of weight loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) per day without medical supervision. Combine caloric deficit with regular exercise for best results.