TDEE Calculator
Estimate how many calories you burn in a day from your body stats and how much you move, using the Mifflin-St Jeor equation.
Your daily energy expenditure
—
calories / day
Moderately activeBased on your inputs
At rest —Activity —
Calorie targets by goal
- Fat lossLarger deficit for faster results—calories / day−500—
- Mild deficitSustainable, moderate fat loss—calories / day−250—
- MaintainStay at your current weight—calories / dayBaseline—
- Lean bulkSlow, steady muscle gain—calories / day+300—
How this is worked out
Your resting burn comes from the Mifflin-St Jeor equation, which takes weight, height, age and sex. For men it is 10 × kg + 6.25 × cm − 5 × age + 5; for women the last term is −161 instead of +5. That figure is then multiplied by an activity factor, from 1.2 for a desk job to 1.9 for intense training on top of physical work.
The goal rows are flat offsets from maintenance — a 500 calorie deficit is the common "about a pound a week" figure. They are arithmetic, not a recommendation, and none of this accounts for what you actually did today.
Frequently asked
What is TDEE?
Total daily energy expenditure: everything you burn in a day. It is your resting metabolic rate — what your body spends staying alive — plus the cost of moving, training and digesting. Eat around it and your weight holds; eat under or over it and it moves.
Why the Mifflin-St Jeor equation?
It is the best-validated of the general-purpose resting metabolic rate equations, and it needs only weight, height, age and sex. Equations that use lean body mass can beat it, but only if you have had your body composition measured properly, which most people have not.
How accurate is this?
For an individual, roughly ±10 percent on the resting figure before the activity multiplier is applied — and the multiplier is the rougher half, because "moderately active" covers a wide range of real weeks. Treat it as a starting point to adjust from, not a target to obey.
Should I eat at my TDEE to maintain weight?
It is a reasonable place to start. Then watch what actually happens over two to four weeks: if your weight trend moves when you did not intend it to, the estimate was off for you, and the trend is the better instrument.
Does Beacon do this automatically?
Beacon sets and adjusts your calorie and macro targets from what you log and what your wearable records, rather than from a one-time estimate. A calculator answers once; the app answers again every day.
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