How accurate are TDEE calculators?

Within 10% for most people. Real-world variation comes from differences in NEAT (non-exercise activity), thermogenesis, and recovery costs from training.

Why is my TDEE not matching my scale?

TDEE is an estimate. If you're not losing on a 500 kcal deficit after 4 weeks, drop another 200. If you're gaining on a "maintenance" target, bump activity multiplier down a tier.

Calorie Calculator (TDEE)

Daily calorie needs using Mifflin-St Jeor + activity level.

Result

TDEE (maintain weight)

2,633 kcal/day

BMR (rest only)calories burned doing nothing1,699 kcal/day
Activity multiplier× 1.55
Mild weight loss (−250 kcal/day)~0.5 lb / week2,383 kcal/day
Weight loss (−500 kcal/day)~1 lb / week2,133 kcal/day
Lean bulk (+250 kcal/day)~0.5 lb / week2,883 kcal/day
Bulk (+500 kcal/day)~1 lb / week3,133 kcal/day

How to use this calculator

Enter your sex, age, weight, and height.
Pick activity level honestly — most people overestimate (use Sedentary if you sit at a desk, even with daily walks).
Use the maintain figure as your daily target, then adjust up or down for your goal.

About this tool

Total Daily Energy Expenditure (TDEE) is what you burn in 24 hours including activity — the calorie target for maintaining your current weight. Calculated by multiplying your Basal Metabolic Rate (BMR — calories burned at complete rest) by an activity factor. The Mifflin-St Jeor equation (used here) is the most accurate of the common BMR formulas for most adults. Real-world calorie burn varies day to day; treat the number as a 7-day average target, not a daily ceiling. To lose weight: eat 250–500 kcal/day below TDEE. To gain: 250–500 above.

Frequently asked

BMR is just rest. Walking, fidgeting, digestion (TEF), and exercise all add to it. The activity multiplier captures that — without it, you'd under-eat by 30–80%.