Metabolism & Nutrition

TDEE
Calculator

Calculate your Total Daily Energy Expenditure using 3 validated formulas. Get calorie targets for fat loss, maintenance, and muscle gain with activity-level breakdown.

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TDEE (kcal)

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BMR (kcal)

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Fat Loss

Your Body Details

Age

yrs

Height

Weight

Activity Level

BMR Formula

Body Fat % (required for Katch-McArdle)

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Total Daily Energy Expenditure

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kcal / day

Enter details to calculate

BMR

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Activity

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TDEE

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BMR

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Fat Loss

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Muscle Gain

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What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total calories you burn each day — BMR plus all physical activity. It's the single most important number for nutrition planning: eating at TDEE maintains weight; eating below it loses fat; eating above it builds muscle.

How TDEE Is Calculated

TDEE = BMR × Activity Factor Mifflin-St Jeor BMR (most accurate): Male: 10W + 6.25H − 5A + 5 Female: 10W + 6.25H − 5A − 161 Harris-Benedict BMR (revised 1984): Male: 13.397W + 4.799H − 5.677A + 88.362 Female: 9.247W + 3.098H − 4.330A + 447.593 Katch-McArdle (uses Lean Body Mass): BMR = 370 + 21.6 × LBM (LBM = W × (1 − BF%)) Activity Factors: Sedentary: ×1.2 | Light: ×1.375 | Moderate: ×1.55 Very Active: ×1.725 | Extra Active: ×1.9

TDEE Tips

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Start at Maintenance

Eat at TDEE for 2–3 weeks to establish your baseline before cutting or bulking. This gives your metabolism time to stabilize.

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Fat Loss Deficit

A 500 kcal/day deficit produces ~0.5 kg/week fat loss. Stay above BMR and eat 1.6–2.2g/kg protein to minimize muscle loss.

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Muscle Gain Surplus

A 200–500 kcal surplus supports muscle protein synthesis. Exceeding 500 kcal/day over TDEE mostly adds body fat.

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Recalculate Monthly

TDEE changes as body weight and composition change. Recalculate every 4–6 weeks or when weight change plateaus.

Frequently Asked Questions

How accurate are TDEE calculators?

Formula-based TDEE estimates are accurate within ±10–15% for most people. Individual variation comes from genetics, thyroid function, NEAT (non-exercise activity thermogenesis), and gut microbiome. Use the calculator as a starting point, then track calories and body weight for 2–3 weeks to calibrate your actual TDEE empirically.

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) is calories burned at complete rest — the energy needed just to keep you alive. TDEE includes BMR plus all physical activity: exercise, daily movement, digestion, and general fidgeting (NEAT). For most people, TDEE is 30–70% higher than BMR. Sedentary individuals have a TDEE/BMR ratio closer to 1.2, while very active people can reach 1.9+.

Which BMR formula should I use?

Mifflin-St Jeor is the most accurate for most people and is recommended by the Academy of Nutrition and Dietetics. Harris-Benedict (1984 revision) is also reliable. Katch-McArdle is more accurate for lean or muscular individuals if you have an accurate body fat measurement. If unsure, use Mifflin as your default.

Should I use my current weight or goal weight?

Use your current weight for the most accurate TDEE. Your calorie needs are based on what you weigh now, not what you want to weigh. As you lose or gain weight, your TDEE will change — recalculate every 4–6 weeks to adjust your targets.

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