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TDEE Calculator – Total Daily Energy Expenditure

Want to know exactly how many calories your body burns each day? This calculator computes your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the scientifically validated Mifflin-St Jeor equation. Enter your weight, height, age, sex and activity level to instantly get your personalized calorie targets for weight loss, maintenance or muscle gain.

✓ Granskat av Julian Bronski · uppdaterad juni 2026

Dina uppgifter

Body weight 75

30300+

Height 175

100250+

Age 30

years

10100+

Sex

Activity level

Resultat

Total Daily Energy Expenditure (TDEE) kcal/day

–

Basal Metabolic Rate (BMR) kcal/day

–

Maintenance calories kcal/day

–

Cutting (−500 kcal) kcal/day

–

Bulking (+300 kcal) kcal/day

–

Formula used

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Så fungerar TDEE Calculator – Total Daily Energy Expenditure

This calculator uses the Mifflin-St Jeor formula (1990), recognized as the most accurate BMR estimation method for most adults:

Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

Your TDEE is calculated by multiplying BMR by a Physical Activity Level (PAL) factor: 1.2 (sedentary), 1.375 (lightly active), 1.55 (moderately active), 1.725 (very active), 1.9 (extremely active).

From your TDEE, calorie targets are derived: Cutting = TDEE − 500 kcal/day, Bulking = TDEE + 300 kcal/day.

Vanliga frågor

What is the difference between BMR and TDEE? ▾

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain vital functions like heartbeat, breathing and organ function. Your Total Daily Energy Expenditure (TDEE) adds your daily physical activity on top of that. TDEE is the number you should actually use to plan your diet — it's the real calorie burn for your lifestyle.

How much of a calorie deficit should I use to lose weight? ▾

A daily deficit of 300–500 kcal is widely considered the sweet spot for sustainable fat loss — roughly 0.3–0.5 kg (0.7–1 lb) per week. Deficits above 700 kcal/day often lead to muscle loss, increased hunger and metabolic adaptation. The 500 kcal deficit suggested by this calculator sits in the optimal range for most people.

How accurate is the Mifflin-St Jeor formula? ▾

According to a 2005 study in the Journal of the American Dietetic Association, Mifflin-St Jeor is the most accurate BMR formula for the general adult population, with a typical error margin of ±10%. It outperforms older formulas like Harris-Benedict for normal-weight adults. If you have very high body fat or extreme muscle mass, formulas using lean body mass (like Katch-McArdle) may be slightly more precise.

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Så fungerar TDEE Calculator – Total Daily Energy Expenditure

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