TDEE Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor formula with step-based activity estimation. Get your maintenance calories, BMR, and a personalized calorie deficit plan with macro targets.
Track Your TDEE Plan Automatically
CaloBurner uses this exact TDEE formula to generate your personalized plan. Then it tracks your calories, macros, and steps daily with AI photo scanning. No manual math required.
How This TDEE Calculator Works
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate predictive formula for estimating basal metabolic rate in the general population. The formula was published in 1990 and has been validated across multiple studies and populations.
The Mifflin-St Jeor BMR formula is:
Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
Unlike most TDEE calculators that use vague activity multipliers (1.2 for sedentary, 1.55 for moderate, etc.), this calculator uses your actual daily step count to estimate activity calories. Steps are the largest component of non-exercise activity thermogenesis (NEAT) for most people, making them a far more accurate input than self-reported activity levels.
Step calorie burn is adjusted for your body weight and biological sex. A heavier person burns more calories per step than a lighter person, and the calculator accounts for this automatically.
Why Steps Are Better Than Activity Multipliers
Traditional TDEE calculators ask you to select an activity level from a dropdown: sedentary, lightly active, moderately active, very active. The problem is that most people overestimate their activity level. Someone who sits at a desk all day but exercises three times a week might select "moderately active," when their actual daily energy expenditure is closer to "lightly active."
Daily step count is objective and measurable. Your phone or watch counts your steps automatically. There is no guesswork. This calculator converts your step count into calories burned using a formula that accounts for your weight (heavier people burn more per step) and biological sex (differences in average stride length and body composition).
This is the same approach used in the CaloBurner app, where the built-in step counter syncs with Apple Health and dynamically adjusts your calorie targets based on how active you are each day.
Understanding Your Calorie Deficit Plan
When you expand the weight loss plan section above, the calculator does more than just subtract calories from your TDEE. It creates a structured plan that splits your deficit between eating less and moving more, based on your preference.
Activity-focused puts 65% of your deficit on additional steps and 35% on reduced food intake. This is ideal if you enjoy walking and prefer to eat more freely. Diet-focused flips this ratio (65% diet, 35% activity), which works better if you prefer fewer steps and tighter food control. Balanced splits it 50/50.
The calculator sets your daily step goal between 8,000 and 15,000 steps (capped for safety and sustainability). It also enforces calorie floors (1,500 for men, 1,200 for women) and maximum deficit limits to prevent excessively aggressive plans.
Macro targets are calculated with protein at 2g per kilogram of bodyweight (the research-backed level for preserving muscle during a deficit), fat at the higher of 0.8g/kg or 25% of calories (for hormonal health), and carbohydrates filling the remaining calories.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your basal metabolic rate (BMR), the thermic effect of food, and all physical activity like walking and exercise. Knowing your TDEE is essential for weight management because it tells you how many calories you need to eat to maintain, lose, or gain weight.
What is BMR?
BMR stands for Basal Metabolic Rate. It is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest. BMR typically accounts for 60-75% of your total daily calorie burn. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people.
How is TDEE calculated?
This calculator uses the Mifflin-St Jeor formula to calculate your BMR, then adds calories burned from daily activity. Instead of using generic activity level multipliers (sedentary, lightly active, etc.), it uses your actual daily step count and adjusts calorie burn based on your weight and biological sex. This approach produces more accurate results than traditional TDEE calculators.
How many calories should I eat to lose weight?
To lose weight, you need to eat fewer calories than your TDEE (a calorie deficit). A safe and sustainable deficit is typically 300-750 calories below your TDEE per day, which produces about 0.3-0.75 kg (0.7-1.5 lbs) of fat loss per week. This calculator can generate a personalized deficit plan based on your goal weight and timeline, including safety guardrails to prevent excessively aggressive targets.
How accurate is the Mifflin-St Jeor formula?
The Mifflin-St Jeor equation is considered the most reliable predictive BMR formula for the general population. Studies show it predicts BMR within 10% for most people. However, individual variation exists due to genetics, body composition (muscle vs fat), hormonal factors, and metabolic adaptation. Use your calculated TDEE as a starting point, then adjust based on your actual results over 2-3 weeks.
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. For example, if your TDEE is 2,400 calories and you eat 1,900 calories, you have a 500-calorie deficit. Your body makes up the difference by burning stored energy (primarily body fat). A deficit of about 7,700 calories results in approximately 1 kg of fat loss. Maintaining a consistent, moderate deficit is the most effective and sustainable approach to weight loss.
Why does this calculator ask for my step count?
Most TDEE calculators use vague activity level categories like "sedentary" or "moderately active" that are hard to self-assess accurately. This calculator uses your daily step count instead, which gives a much more precise estimate of your activity-related calorie burn. Steps are the primary driver of non-exercise activity thermogenesis (NEAT) for most people, making them a better input than subjective activity levels.
How much protein should I eat during a calorie deficit?
During a calorie deficit, protein intake is critical for preserving muscle mass. This calculator sets protein at 2 grams per kilogram of bodyweight, which is the upper end of research-backed recommendations for people in a deficit. If that seems high, a minimum of 1.6 grams per kilogram is enforced as a safety floor. Adequate protein also increases satiety, which makes sticking to your calorie target easier.
Turn Your TDEE Into a Daily Plan
CaloBurner calculates your TDEE, sets your macro targets, tracks your meals with AI photo scanning, and counts your steps. All in one app. Free to start with a 7-day premium trial.
