TDEE is the total calories you burn in a day, including rest, movement and exercise. This calculator uses the Mifflin-St Jeor equation: BMR × your activity level. Most adults land between 1,800 and 2,800 kcal a day. Compare the three formulas on the page. They usually differ by a few hundred calories. Use the Mifflin value.
Based on the Mifflin-St Jeor equation (1990): BMR × activity factor (1.2–1.725).
These are estimates for general information only, not medical advice. Consult a healthcare professional if you have a medical condition.
Weight is in kilograms, height in centimetres and age in years. TDEE uses your chosen activity multiplier. Each equation estimates resting energy; none measures your metabolism.
Mifflin and colleagues studied healthy adults. This is the main estimate shown here.
Male: 10×kg + 6.25×cm − 5×age + 5. Female: 10×kg + 6.25×cm − 5×age − 161.
Roza and Shizgal re-evaluated adult data from Harris and Benedict.
Male: 88.362 + 13.397×kg + 4.799×cm − 5.677×age. Female: 447.593 + 9.247×kg + 3.098×cm − 4.330×age.
McArdle and the Katches describe lean-mass-based estimation. An uncertain body-fat input changes this estimate.
Lean mass = kg × (1 − body fat % ÷ 100). BMR = 370 + 21.6 × lean mass.
TDEE = unrounded BMR × 1.2 / 1.375 / 1.55 / 1.725. A difference of a few hundred calories is possible; Mifflin is a starting estimate, not a guaranteed individual requirement.
TDEE is the total calories you burn in a day, including rest, movement and exercise. This calculator uses the Mifflin-St Jeor equation: BMR × your activity level. Most adults land between 1,800 and 2,800 kcal a day. Compare the three formulas on the page. They usually differ by a few hundred calories. Use the Mifflin value.
None is exact for everyone. Mifflin is a common adult starting point; measured needs can differ.
They use different data and assumptions. Katch–McArdle also depends on your body-fat estimate.
Recalculate when weight or activity changes. Review actual progress before adjusting a calorie plan.
WorkoutPlanMaker is built by an independent maker, not a clinic. Calculations use published formulas (Mifflin-St Jeor 1990 for BMR, U.S. Navy method for body fat, WHO ranges for BMI). Results are estimates for general information only, not medical advice. Talk to a healthcare professional before starting a new diet or exercise program.
