Basal metabolic rate
1,795 kcalYour inputs
Estimate TDEE
Daily estimate
Your energy range
Selected-activity TDEE
2,783 kcalFormula
Mifflin-St JeorGentle deficit
2,449 kcalBalanced deficit
2,282 kcalActivity comparison
Free TDEE calculator
Estimate basal metabolic rate, apply a clear activity multiplier, and compare the full activity range before choosing a calorie target.
Your inputs
Daily estimate
Selected-activity TDEE
2,783 kcalBasal metabolic rate
1,795 kcalFormula
Mifflin-St JeorGentle deficit
2,449 kcalBalanced deficit
2,282 kcalActivity comparison
Total daily energy expenditure is an estimate of all energy used in a day: resting metabolism plus movement, training, and digestion. This calculator estimates BMR with Mifflin-St Jeor, or Katch-McArdle when body-fat percentage is supplied, then multiplies that value by the selected activity factor.
Compare books that explain these energy equations and activity methods
The activity multiplier is usually the largest source of error. Treat the result as a starting hypothesis, then compare it with two to three weeks of consistent intake and scale-weight data.
Not sure which multiplier fits? Use the activity-level calculator first.
BMR estimates energy used at rest. TDEE adds the energy demands of daily life. A dieting target should normally be based on TDEE, not BMR, because you do not spend the full day completely at rest.
Clear definitions
BMR estimates energy used at complete rest. TDEE adds movement, training, and digestion by applying an activity factor to BMR.
Choose the level that reflects an average week, including both exercise and daily movement. If uncertain, compare adjacent levels and calibrate against two to three weeks of intake and weight data.
A TDEE calculator is a starting estimate, not a measurement. Activity selection and individual metabolism can move the real value, so observed trends should eventually outrank the formula.
Next step