TDEE & BMR Calculator
Find your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the formula most dietetics bodies recommend as the most accurate for the general population. Results update instantly as you type.
Track this automatically for every client
NutriPulse saves these numbers to each client's profile, recalculates them as weight changes, and keeps every diet plan, note, and progress photo in one place instead of scattered across WhatsApp and spreadsheets.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including everything from digestion to exercise to simply staying alive. It builds on your BMR (Basal Metabolic Rate) — the calories you'd burn lying still all day — multiplied by an activity factor that accounts for how much you move.
How it's calculated
This calculator uses the Mifflin-St Jeor equation, generally considered the most accurate BMR formula for most adults:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE is then BMR multiplied by your activity factor (1.2 to 1.9, depending on how active you are).
Common mistakes
The most common mistake is picking an activity level that's too high — most people who aren't training for a sport fall into "sedentary" or "lightly active," even if they feel busy day to day. Overestimating activity leads to overestimating TDEE, which then stalls weight-loss progress.
It's a solid starting estimate, not a lab measurement. Actual metabolism varies by individual, which is why tracking real results over 2-3 weeks and adjusting matters more than the exact number on day one.