TDEE calculator
Your TDEE is the energy your body uses in a day: resting energy plus movement. Enter your details below for an estimate in kilocalories and kilojoules.
Updated 21 October 2026. Sources named on the page.
- Metric or imperial, with the answer in both kcal and kJ
- Uses the Mifflin and St Jeor equation, shown in full below
- For healthy adults aged 19 and over, an estimate and not a prescription
- Nothing you type is saved or sent
Estimate your daily energy
Free, in your browser. Nothing you type is saved or sent.
Keep your results in the Daily Journal
Habits, food, mood and sleep in one private place, with progress charts and a daily research card. Free to start, and your account opens straight away.
- Every claim names its study
- Alone, as a couple or with a group
- Private by default
The formula, the activity factors and a worked example
Resting energy (BMR) by the Mifflin and St Jeor equation is 10 x weight in kg + 6.25 x height in cm - 5 x age in years, then + 5 for men or - 161 for women. TDEE is the BMR multiplied by an activity factor.
Activity factors used
| Activity level | Multiply BMR by |
|---|---|
| Mostly sitting | 1.2 |
| Light activity (1 to 3 days a week) | 1.375 |
| Moderately active (training 3 to 5 days) | 1.55 |
| Very active (hard training most days) | 1.725 |
| Extremely active (physical job plus training) | 1.9 |
Worked examples
| Person | BMR | Factor | TDEE |
|---|---|---|---|
| Man, 30 y, 80 kg, 180 cm | 1,780 kcal | 1.2 | 2,136 kcal (8,937 kJ) |
| Man, 30 y, 80 kg, 180 cm | 1,780 kcal | 1.55 | 2,759 kcal (11,544 kJ) |
| Woman, 30 y, 60 kg, 165 cm | 1,320 kcal | 1.375 | 1,815 kcal (7,595 kJ) |
Converting energy
| From | To | Multiply by |
|---|---|---|
| kilocalories (kcal) | kilojoules (kJ) | 4.184 |
| kilojoules (kJ) | kilocalories (kcal) | 0.239 |
Sources: Mifflin MD, St Jeor ST and others, A new predictive equation for resting energy expenditure in healthy individuals, American Journal of Clinical Nutrition, 1990; The activity multipliers are the commonly used ones, not measurements of any person; 1 kcal = 4.184 kJ
Figures and sources checked 21 October 2026. General information, not medical advice.
Questions
What is TDEE?
TDEE stands for total daily energy expenditure: the energy your body uses in a day, including resting energy, movement and exercise. This calculator estimates it from your age, sex, height, weight and activity level.
What is the difference between BMR and TDEE?
BMR, or resting energy, is what your body uses at rest. TDEE is your BMR multiplied by an activity factor, so it is always higher.
How do I pick my activity level?
Choose the level that matches a typical week, not your best week. If you are unsure, pick the lower one: most people overestimate how much they move.
How accurate is a TDEE estimate?
It is an estimate for healthy adults. Real energy needs vary from person to person by more than any equation can capture, so treat the number as a starting point.
Why does it show kilojoules?
Australian food labels use kilojoules, many other countries use kilocalories. The calculator shows both so you can compare a label with the number.
Who should not use this?
It is for adults aged 19 and over without a medical condition. It is not for pregnancy or breastfeeding, and it is not medical advice. Talk to a doctor or an accredited practising dietitian about your own needs.
Keep going
Turn the number into a daily habit
Sign up free for the Daily Journal app: habits, food, mood and sleep in one private place. Your account opens straight away.