TDEE Calculator
Estimate your Total Daily Energy Expenditure
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns per day, including exercise. This free calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula validated by the Academy of Nutrition and Dietetics, to estimate your daily calorie needs for cutting, maintaining, or bulking.
How This Is Calculated
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate predictive equation for estimating BMR in healthy adults (Mifflin et al., 1990). It was validated against indirect calorimetry and has been endorsed by the Academy of Nutrition and Dietetics.
For males: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For females: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Your BMR is then multiplied by an activity factor (1.2 to 1.9) based on your reported activity level to estimate your TDEE.
Assumptions & Limitations
TDEE estimates are based on population averages and may not account for individual variations in metabolism, genetics, hormonal status, medications, or body composition. The activity multipliers are approximations. People with significantly more or less muscle mass than average may see different actual calorie needs. These numbers are a starting point. Adjust based on real-world results over 2-3 weeks.
What To Do With These Numbers
Use your TDEE as a baseline. For fat loss, aim for 300-500 calories below TDEE. For muscle gain, eat 200-400 calories above TDEE. Track your weight weekly and adjust by 100-200 calories if progress stalls after 2-3 weeks. Pair your calorie target with adequate protein (see our Protein Calculator) and a structured training program.
Scientific References
Frequently Asked Questions
How many calories should I eat to lose weight?
To lose weight, eat 500 calories below your TDEE. This creates roughly 1 pound of fat loss per week. Calculate your TDEE first, then subtract 500. Most adults lose weight safely between 1,500-2,500 calories per day depending on size and activity level.
Is 2,000 calories a day enough?
It depends on your size and activity. 2,000 calories is a general guideline, not a universal target. A sedentary 5'2" woman may maintain weight at 1,600 calories while an active 6'0" man may need 3,000+. Use a TDEE calculator for your actual number.
What is a good TDEE for weight loss?
TDEE itself isn't good or bad. It's just your total daily burn. For weight loss, you eat BELOW your TDEE. A typical approach is TDEE minus 500 calories per day, which produces about 1 pound of fat loss per week.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate BMR prediction formula, with ±10% accuracy for most healthy adults. It was validated against indirect calorimetry and is recommended by the Academy of Nutrition and Dietetics.
Your TDEE Is Just the Starting Point
Now that you know your daily calorie needs, let FlexToast AI build a full plan with workouts, nutrition targets, and meal ideas tailored to your body and goals.
Build My Custom Plan →Related Free Tools
Disclaimer
The information provided on this page is for educational and informational purposes only. These calculations are estimates based on population averages and may not reflect your individual needs. Consult a qualified healthcare professional before starting any diet or exercise program.
Last reviewed: February 14, 2026