1
Calculate the resting estimate
The Mifflin-St Jeor equation uses age, height, weight, and the selected sex-specific formula.
Free TDEE calculator
Understand the estimate before changing the plan.
TDEE combines an estimated resting burn with an activity multiplier. It is useful as an educational starting point, not a diagnosis or guarantee of an individual body response.
Free interactive tool
Estimate BMR and TDEE
Calculate resting energy and an activity-adjusted daily estimate with the Mifflin-St Jeor equation.
Practical resource
BMR plus an activity estimate
The calculator shows both values so the activity multiplier does not hide the underlying resting estimate.
2
Apply a realistic activity level
Choose the level that reflects a typical week, not the busiest day you can remember.
3
Treat it as a range
Metabolism and daily movement vary, so use the result as context rather than a precise prescription.
Keep the useful parts simple
Use the guide now, print the tracker if you want paper, or take the same plan into the app for reminders and accountability.
- Shows BMR and TDEE separately
- Uses a published equation
- Results appear without an email gate
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Open trackerCalculate BMR free
See the estimate before any optional email.
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Build a partner kitQuestions about free tdee calculator
What is the difference between BMR and TDEE?
BMR estimates resting energy. TDEE applies an activity multiplier to estimate total daily energy use.
Why is activity hard to estimate?
Daily movement, work, exercise, and recovery vary, while broad activity categories simplify those differences.
Is this medical advice?
No. It is an educational calculation and cannot account for individual medical circumstances.
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