How accurate is the TDEE calculator?

The Mifflin-St Jeor equation is accurate within plus or minus 10 percent for most healthy adults when paired with the correct activity multiplier.

What is the difference between BMR and TDEE?

BMR is calories burned at complete rest. TDEE includes BMR plus all daily activity, exercise, and digestion. TDEE is always higher than BMR.

How many calories should I eat to lose weight?

Eat 500 calories below your TDEE for sustainable fat loss of about 1 pound per week while preserving muscle mass.

Which activity level should I choose?

Sedentary for desk jobs with no exercise, Light for 1 to 3 days of training, Moderate for 3 to 5 days, Very Active for 6 to 7 days, Extreme for athletes.

How often should I recalculate TDEE?

Every 4 to 6 weeks during active cuts or bulks, or after any weight change of 3 kg or more.

Does TDEE include exercise calories?

Yes. The activity multiplier already accounts for typical exercise. Do not eat back exercise calories on top of TDEE.

Is the TDEE calculator free to use?

Yes, completely free with no signup required. All calculations run in your browser with no data stored or tracked.

Total Daily Energy Expenditure →

TDEE Calculator precise calories for any goal

A free Total Daily Energy Expenditure calculator with Mifflin-St Jeor accuracy, gender-specific BMR, activity-level multipliers, and goal-based calorie targets for cutting, maintenance, and bulking.

Activity
Levels

Goal
Targets

100^%

Free
Forever

Calculate TDEE View FAQs

BMR

Base Rate

Activity

×1.2 to ×1.9

Cut

−500 kcal

Bulk

+300 kcal

Daily Energy

2,650

kcal / day

Live Calculation

What Is the TDEE Calculator?

The TDEE Calculator is a precision tool that calculates your Total Daily Energy Expenditure: the exact number of calories your body burns in a 24-hour period including basal metabolism, daily activity, exercise, and the thermic effect of food. Where generic calorie calculators give rough estimates, our TDEE tool uses the scientifically-validated Mifflin-St Jeor equation paired with five distinct activity multipliers to deliver a number you can actually train and eat by.

Built at ffmicalculatore.com for athletes, lifters, and anyone serious about body composition, this calculator turns your stats into actionable calorie targets for cutting, maintaining, or building lean mass. No more guesswork. No more spreadsheets. Just numbers that work.

TDEE / METABOLIC REPORT LIVE

01 /Input Parameters

AgeYEARS

HeightCM

WeightKG

Activity LevelPER WEEK

02 /Output / Verdict

// AWAITING INPUT

Fill in your stats on the left and run the analysis to view your daily energy expenditure report.

TDEE Formula Explained

The calculator uses two equations layered together. First, the Mifflin-St Jeor equation calculates your Basal Metabolic Rate (BMR), the calories burned at complete rest. Second, an activity multiplier scales that BMR up to your full daily expenditure.

BMR (men) = 10 × WEIGHT [kg] + 6.25 × HEIGHT [cm] − 5 × AGE + 5
BMR (women) = 10 × WEIGHT [kg] + 6.25 × HEIGHT [cm] − 5 × AGE − 161
TDEE = BMR × ACTIVITY_MULTIPLIER

Why Mifflin-St Jeor?

Among the four major BMR equations (Harris-Benedict, Mifflin-St Jeor, Katch-McArdle, Cunningham), the Mifflin-St Jeor equation is consistently the most accurate for the general population. Validated across multiple studies, it produces estimates within ±10% of measured values for the vast majority of adults, which is why it's the default standard in clinical nutrition and sports science today.

Activity Multipliers Breakdown

Your activity multiplier is the single biggest variable in TDEE accuracy. Pick the wrong level and your calorie target can be off by 500+ daily, derailing fat loss or muscle gain. Here's what each level actually means in practice.

Level	Multiplier	Description
Sedentary	1.2	Desk job, no formal exercise, mostly sitting
Light	1.375	Light exercise 1 to 3 days per week
Moderate	1.55	Moderate exercise 3 to 5 days per week
Very Active	1.725	Hard exercise 6 to 7 days per week
Extreme	1.9	Athlete training twice daily or physical job

Most lifters who train 4 days a week and walk moderately are between 1.375 and 1.55. When in doubt, pick the lower number. It's easier to add calories later than to back out of a too-aggressive surplus.

How to Use the TDEE Calculator

Five inputs. Sixty seconds. The tool above does the rest.

Pick Units

Choose metric (kg, cm) or imperial (lb, ft) at the top of the calculator.

Select Gender

Male or female. The Mifflin-St Jeor formula adjusts BMR by gender automatically.

Enter Stats

Type your age, height, and weight. Use accurate, recent measurements.

Read Verdict

Pick your activity level, hit Run Analysis. Your TDEE and goal calories appear instantly.

Goal-Based Calorie Targets

Once you know your TDEE, the rest is simple math. Eat below to lose, at it to maintain, above to gain. The exact deficit or surplus determines speed and quality of results.

Cutting (Fat Loss)

Subtract 500 calories from your TDEE for a moderate cut. This produces roughly 1 pound of fat loss per week, the sweet spot for preserving muscle while shedding fat. More aggressive deficits (750 to 1,000 calories) work short-term but risk muscle loss, hormonal disruption, and rebound.

Maintenance

Eat at your TDEE exactly. Use this when recomping, deloading from a long cut, or simply maintaining current physique. Maintenance is harder than it sounds because daily activity varies. Adjust by 100 to 200 calories every 2 weeks if scale weight drifts.

Bulking (Muscle Gain)

Add 200 to 400 calories above TDEE for a lean bulk. This delivers slow but high-quality muscle gain with minimal fat. Aggressive bulks (500+ surplus) build muscle faster but pad on fat that has to be cut later, often cancelling the gain.

TDEE vs BMR vs Calorie Calculators

These three terms get confused constantly. Here's the clear hierarchy.

Metric	What It Measures	Use For
BMR	Calories burned at complete rest, 24 hours	Baseline metabolic floor
RMR	BMR plus minor digestion, slightly higher	Same as BMR for practical use
TDEE	BMR + all daily activity + exercise + TEF	Setting actual calorie targets
Calorie Calc	Generic estimate, often inaccurate	Rough ballpark only

TDEE is the only number that matters for daily nutrition planning. BMR alone underestimates needs by 20 to 90% depending on activity level. Use BMR for context; eat by TDEE.

Common TDEE Mistakes to Avoid

Overestimating activity level. Most people overstate by one full tier. A "very active" lifter who actually trains 4 days a week is moderate, not very active
Using outdated weight. Recalculate TDEE every 4 to 6 weeks during a cut or bulk as bodyweight changes
Ignoring NEAT. Non-exercise activity thermogenesis (walking, fidgeting, standing) varies by 500+ calories between individuals
Trusting bodyweight scales' "calorie burn" readouts. Most are wildly inaccurate and double-count exercise already in your multiplier
Not adjusting for fat loss. As you lose weight, TDEE drops. Recalculate every 2 to 3 kg lost
Eating back exercise calories. If you used "Very Active" multiplier, exercise is already counted. Don't add it twice

Who Should Use the TDEE Calculator?

Lifters and athletes setting precise nutrition targets for hypertrophy, strength, or fat loss
Anyone tracking calories who wants to escape generic 2,000 kcal default values
Coaches and trainers programming nutrition for clients with diverse body types and goals
Recomposition phase trainees needing to nail maintenance for body composition shifts
Endurance athletes calibrating fuel intake for long training blocks
Anyone in a fat-loss plateau who suspects their calorie target is wrong

Tips for TDEE Accuracy

Weigh yourself first thing in the morning, fasted, after using the bathroom, on the same scale, weekly average
Track for 2 weeks at calculated maintenance before adjusting. If weight is stable, your TDEE is correct
If weight is dropping at "maintenance", add 100 to 200 calories. If gaining, subtract the same
Use a food scale, not measuring cups. Volumetric measurements introduce 20 to 40% error in calorie counts
Recalculate after any weight change of 3 kg or more. Your TDEE shifts as your body mass changes
Account for menstrual cycle if applicable. Female TDEE varies by 100 to 200 kcal across cycle phases

Frequently Asked Questions

TDEE stands for Total Daily Energy Expenditure, the total calories your body burns in 24 hours from all sources combined: basal metabolism, daily activity, exercise, and digestion. It matters because every nutrition goal — fat loss, muscle gain, maintenance — depends on knowing this number. Eat below TDEE to lose, at it to maintain, above to gain.

The Mifflin-St Jeor equation used here is accurate within ±10% for the majority of healthy adults. The biggest variable is your activity level selection. If you pick the right multiplier and use accurate weight and height, your calculated TDEE will be close enough to use as a starting point. Track for 2 weeks and adjust by ±100-200 calories if needed.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to stay alive — heart pumping, organs working, brain functioning. TDEE includes BMR plus everything else: walking, exercise, fidgeting, digestion. TDEE is always higher than BMR, typically by 20% to 90% depending on how active you are.

For sustainable fat loss while preserving muscle, eat 500 calories below your TDEE. This produces about 1 pound of fat loss per week. Faster cuts (750 to 1,000 calories deficit) work short-term but increase muscle loss risk, hormonal disruption, and rebound weight gain. Always pair caloric deficit with adequate protein (1.6 to 2.4 g/kg) and resistance training.

For lean muscle gain, eat 200 to 400 calories above your TDEE combined with progressive resistance training and 1.6 to 2.2 g of protein per kg of bodyweight. Larger surpluses build muscle faster but add fat that has to be cut later. Beginners can sometimes recomp at maintenance, but most lifters need a slight surplus for meaningful hypertrophy.

Most people overestimate activity level by one tier. Use Sedentary if you have a desk job and no formal exercise. Light if you train 1-3 days. Moderate for 3-5 days. Very Active for 6-7 days of hard training. Extreme is reserved for athletes training twice daily or those with physical labor jobs. When in doubt, pick the lower option and adjust upward.

Recalculate every 4 to 6 weeks during an active cut or bulk, or after any weight change of 3 kg or more. As your bodyweight changes, your TDEE changes with it. Static TDEE numbers from 6 months ago are no longer accurate if you have lost or gained meaningful weight.

Yes. The activity multiplier (1.2 to 1.9) already includes your typical exercise. Do not eat back exercise calories from a fitness tracker or app on top of your TDEE — that double-counts them. Your TDEE is the total daily target, exercise included.

Most generic calculators use older equations like Harris-Benedict (less accurate) or default to 2,000 calories regardless of input. Our TDEE uses the more accurate Mifflin-St Jeor formula combined with five tiered activity multipliers, producing a more individualized result based on your specific stats and lifestyle.

Yes. The TDEE Calculator at ffmicalculatore.com is completely free, requires no signup, and runs entirely in your browser. None of your inputs are stored, transmitted, or tracked. Use it as often as you need across cuts, bulks, and maintenance phases.