Use this tool to determine exactly how many calories you burn each day based on your biometrics and activity level. Finding your TDEE is the first step to managing your weight effectively.
Most Accurate TDEE Calculator
Your Estimated TDEE
Most Accurate TDEE Calculator Formula
This calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for estimating calorie needs.
Men: BMR = (10 × W) + (6.25 × H) – (5 × A) + 5 Women: BMR = (10 × W) + (6.25 × H) – (5 × A) – 161Then: TDEE = BMR × Activity Multiplier
Source: Mifflin MD, et al. (PubMed)
Variables
- W (Weight): Your body mass (converted to kg).
- H (Height): Your stature (converted to cm).
- A (Age): Your age in years.
- Activity Factor: A multiplier representing your daily movement, ranging from 1.2 (Sedentary) to 1.9 (Athlete).
Related Calculators
What is the most accurate tdee calculator?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a 24-hour period. This number includes the energy used for basic bodily functions (breathing, circulating blood) known as your Basal Metabolic Rate (BMR), plus the energy burned through physical activity and the digestion of food.
Knowing your TDEE is crucial for any fitness goal. If you want to maintain your weight, you should eat at your TDEE. To lose weight, you must eat fewer calories than your TDEE (a calorie deficit), and to gain muscle, you typically need to eat slightly more (a surplus). The “Most Accurate TDEE Calculator” ensures you start with the best possible baseline.
How to Calculate most accurate tdee calculator (Example)
Here is an example calculation for a 30-year-old male, who is 180cm tall, weighs 80kg, and is Moderately Active.
- Calculate BMR: (10 × 80) + (6.25 × 180) – (5 × 30) + 5 = 1,780 calories.
- Determine Activity Factor: Moderately active corresponds to 1.55.
- Calculate TDEE: 1,780 (BMR) × 1.55 = 2,759 calories/day.
Frequently Asked Questions (FAQ)
Is the Mifflin-St Jeor equation accurate?
Yes, studies have shown it to be within 10% of true metabolic rate for the majority of individuals, making it more reliable than the older Harris-Benedict equation.
Does TDEE change from day to day?
Technically yes, because your activity level varies. However, for diet planning, it is best to use an average based on your typical weekly routine.
How much should I subtract from my TDEE to lose weight?
A common recommendation is to subtract 500 calories from your TDEE to aim for approximately 1 pound (0.45 kg) of weight loss per week.
Should I eat back my exercise calories?
Usually, no. If you have selected the correct activity level in the calculator, your exercise calories are already accounted for in the final result.