TDEE Calculator
Calculate your Total Daily Energy Expenditure — the number of calories you burn per day — and get targets for weight loss, maintenance, or muscle gain.
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How Your TDEE Is Calculated
This calculator uses the Mifflin-St Jeor equation (1990), widely regarded as the most accurate BMR formula for the general population. It estimates your Basal Metabolic Rate — the calories your body burns just to stay alive — then multiplies by an activity factor to get your Total Daily Energy Expenditure.
The formulas are:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Once you have your BMR, multiply by your activity level to get TDEE:
- Not Very Active (×1.2): Desk job with little or no exercise
- Lightly Active (×1.375): Light exercise 1–3 days per week
- Moderately Active (×1.55): Moderate exercise 3–5 days per week
- Very Active (×1.725): Hard exercise 6–7 days per week
- Extra Active (×1.9): Intense daily training or a physically demanding job plus regular exercise
Worked example: A 30-year-old male, 5′9″ (175.3 cm), 160 lbs (72.6 kg), moderately active:
- BMR = (10 × 72.6) + (6.25 × 175.3) − (5 × 30) + 5 = 726 + 1,095.6 − 150 + 5 = 1,677 cal/day
- TDEE = 1,677 × 1.55 = 2,599 cal/day
Comparing BMR Formulas
The results above show your BMR estimated by three formulas (four if you enter body fat %). Each was developed from different study populations and uses different variables, which is why they produce slightly different numbers — typically a 50–150 calorie spread.
Mifflin-St Jeor (1990) uses weight, height, age, and sex. It's the most widely recommended by dietitians and the American Dietetic Association, and the most accurate for normal-weight and overweight adults.
Harris-Benedict (1984 revision) uses the same four variables but with older coefficients. It tends to run slightly higher than Mifflin-St Jeor, particularly for men.
Schofield (1985) uses only weight and age bands — no height. Developed for the WHO, it's the global standard for nutrition policy. Less accurate for very tall or short individuals.
Katch-McArdle uses lean body mass instead of total weight, making it potentially more accurate for athletes and muscular individuals. It only appears when you enter your body fat percentage.
For practical purposes, use the Mifflin-St Jeor result as your baseline. The spread between formulas is a reminder that any estimate is approximate — adjust based on real-world results over 2–3 weeks.
Why TDEE Matters More Than BMR
Your BMR accounts for roughly 60–70% of total daily calorie burn. It fuels your heartbeat, breathing, brain function, and cellular repair — the work your body does even while you sleep. But it is not the number you should eat at.
A common mistake is to see your BMR and think, "If I eat that many calories, I'll maintain my weight." In reality, eating at BMR ignores every step you take, every workout you do, and even the energy cost of digesting food (the thermic effect of feeding). For a moderately active person, eating at BMR creates roughly a 35% deficit — far too aggressive for sustained fat loss and likely to cause muscle loss, fatigue, and metabolic slowdown.
Your TDEE is the more useful number because it represents what your body actually burns. Set your calorie target relative to TDEE, not BMR, and you'll get predictable, sustainable results.
Choosing the Right Deficit
The widely cited rule of thumb is that one pound of body fat stores roughly 3,500 calories. While the actual value varies by individual, it provides a practical starting point for setting weekly targets.
- Mild cut (−250 cal/day, ~0.5 lb/week): Best for people who are already relatively lean (under 20% body fat for men, under 28% for women). The slower pace minimizes muscle loss and is easier to maintain long-term. This is the recommended starting point if you're strength training and want to preserve performance.
- Moderate cut (−500 cal/day, ~1 lb/week): The standard recommendation from most dietitians and sports nutritionists. It balances meaningful progress with manageable hunger. A good choice for people with 15+ pounds to lose who aren't at risk of going below safe calorie floors.
Deficits larger than 750 calories per day are generally counterproductive for most people. Aggressive restriction triggers metabolic adaptation — your body lowers its metabolic rate, increases hunger hormones, and preferentially breaks down muscle tissue for energy. The weight you lose comes increasingly from muscle rather than fat, making it harder to maintain results once you return to normal eating.
Regardless of the deficit you choose, observe safe minimum calorie floors: 1,200 cal/day for women and 1,500 cal/day for men. Going below these levels makes it difficult to get adequate micronutrients and can impair hormonal function.
Katch-McArdle: When Body Fat % Helps
The weight-based formulas above treat a 200-pound person with 12% body fat the same as one at 30%. Since muscle is far more metabolically active than fat, this can miss the mark for people at either extreme. The Katch-McArdle formula solves this:
- BMR = 370 + (21.6 × lean body mass in kg)
Enter your body fat percentage in the optional field above to see the Katch-McArdle estimate alongside the other three. If you're muscular, this number will likely be higher — and more accurate for you.
Frequently Asked Questions
How accurate is this TDEE calculator?
All TDEE formulas are estimates accurate to roughly ±10%. The Mifflin-St Jeor equation used here is considered the most reliable for most people. To dial in your true TDEE, eat at the calculated level for 2–3 weeks, track your weight, and adjust up or down by 100–200 calories based on the trend. Your scale weight is the ultimate feedback loop — the formula just gives you a strong starting point.
Should I eat back exercise calories?
Generally no. Your activity level selection already factors exercise into the multiplier. Eating back estimated exercise calories on top of that leads to double-counting and can stall progress. The exception is unusually long endurance sessions (90+ minutes of running, cycling, or swimming) that aren't reflected by your chosen activity level. In those cases, adding 50–75% of the estimated burn is a reasonable approach.
How often should I recalculate my TDEE?
Recalculate every 10–15 pounds of weight change or every 2–3 months, whichever comes first. As you lose weight, your BMR drops because there's less tissue to maintain. The same calorie target that produced a deficit early on may become maintenance later. Periodic recalculation keeps your targets aligned with your current body composition and prevents plateaus.
What if I'm not losing weight at my target calories?
First, track consistently for at least 2–3 weeks — daily weight fluctuations from water retention and digestive timing can mask real fat loss trends. Weigh yourself at the same time each day and compare weekly averages. If weight is truly flat, the most common culprits are underestimating portion sizes, forgetting liquid calories (coffee drinks, alcohol, cooking oils), or overestimating activity level. Try reducing intake by 100–200 calories or switching to the next lower activity level before making drastic changes.
Is TDEE different for men and women?
Yes. The Mifflin-St Jeor equation uses a +5 constant for men and a −161 constant for women, reflecting the fact that men typically carry more lean muscle mass relative to total body weight. This produces roughly a 166 calorie/day difference between a man and woman of identical height, weight, age, and activity level. The gap narrows when using the Katch-McArdle formula, which accounts for actual lean mass rather than relying on sex-based averages.