TDEE Steps

Mifflin-St Jeor TDEE Calculator

Most calculators hand you a number. This one shows the Mifflin-St Jeor equation, substitutes your values, and walks every step so you can check the math yourself.

Units
Sex

For adults 18 and over. Not suitable during pregnancy or breastfeeding, when energy needs are different.

Step 1 - Basal metabolic rate

The equation

BMR = 10 x 70 + 6.25 x 175 - 5 x 30 + 5

Your values substituted

BMR = 700 + 1093.75 - 150 + 5 = 1648.75 ≈ 1649 kcal/day

Step 2 - Multiply by activity

TDEE = 1648.75 x 1.55 = 2555.5625 ≈ 2556 kcal/day

Your TDEE

2556 kcal per day

Intermediate values are exact unless marked with ≈; only the final result is rounded to a whole number.

How the Mifflin-St Jeor equation works

Basal metabolic rate (BMR)

BMR is what your body burns at complete rest. Mifflin-St Jeor was published in 1990 and is generally considered the most accurate predictive equation for healthy adults.

  • 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

Total daily energy expenditure (TDEE)

TDEE is BMR multiplied by an activity factor. The factor accounts for everything you do on top of lying still: moving, digesting, and training.

TDEE = BMR x activity factor

Common questions

Is Mifflin-St Jeor more accurate than Harris-Benedict?
For most people, yes. Mifflin-St Jeor was derived from a more recent population and typically predicts resting energy expenditure with less error than the older Harris-Benedict equation.
Why does the result differ from other calculators?
Usually the activity factor. Some calculators round it, bundle exercise differently, or apply body-fat adjustments. Every number used here is shown above, so you can compare step by step.
Should I eat exactly my TDEE?
TDEE is an estimate of maintenance. Predictive equations carry real error for any individual, so treat the number as a starting point and adjust from your own weight trend over two to three weeks.