Find your Total Daily Energy Expenditure using the Mifflin-St Jeor formula
Tracking health metrics shouldn't require doctor visits for every quick estimate. TDEE Calculator lets you find your total daily energy expenditure using the mifflin-st jeor formula instantly with science-backed formulas. All calculations run in your browser, and no personal health data is stored or transmitted anywhere.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day, including your basal metabolic rate plus all physical activity. Knowing your TDEE lets you set an accurate calorie target — eat below it to lose fat, above it to gain muscle, or at it to maintain.
Create a calorie deficit by eating 250–500 calories below your TDEE per day. A 500-calorie daily deficit leads to roughly 1 lb of fat loss per week. Avoid extreme deficits (over 1000 kcal) as they risk muscle loss and nutrient deficiencies. Combine with resistance training to preserve lean mass.
Both are BMR formulas, but Mifflin-St Jeor (1990) is considered more accurate for modern populations and is preferred by most dietitians. Harris-Benedict (revised 1984) tends to overestimate BMR by 5–15%. This calculator uses Mifflin-St Jeor for better precision.