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Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie targets based on your weight, activity level, and fitness goals. Includes BMR calculation and macro breakdown.
TDEE stands for Total Daily Energy Expenditure - the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR), the energy used for digestion (thermic effect of food), and calories burned through physical activity and exercise.
Understanding your TDEE is crucial for weight management. To lose weight, you need to eat fewer calories than your TDEE (calorie deficit). To gain weight or build muscle, you need to eat more than your TDEE (calorie surplus). To maintain your current weight, eat at your TDEE level.
Input your age, gender, weight (kg), and height (cm). If you know your body fat percentage, enter it for more accurate results with the Katch-McArdle formula.
Choose your activity level honestly. Sedentary means desk job with no exercise. Moderately active means 3-5 workouts per week. Be realistic to get accurate results.
Select fat loss (500 calorie deficit), maintenance (eat at TDEE), or muscle gain (300 calorie surplus). The calculator will adjust your target calories accordingly.
Mifflin-St Jeor is recommended for most people. Use Katch-McArdle if you accurately know your body fat percentage. Harris-Benedict is the classic formula.
The number of calories your body burns at complete rest for basic functions like breathing, circulation, and cell production. This is your baseline calorie burn.
Your BMR multiplied by your activity level. This is the number of calories you need to maintain your current weight. Eat at this level to stay the same weight.
TDEE minus 500 calories creates a deficit for approximately 0.5 kg weight loss per week. This is a sustainable rate that preserves muscle mass.
TDEE plus 300 calories creates a surplus for muscle growth. Combined with strength training, this supports lean muscle gain with minimal fat gain.
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
Developed in 1990, this is the most accurate formula for the general population. It's based on modern research and accounts for differences in body composition.
Men: BMR = 88.362 + (13.397 × weight) + (4.799 × height) - (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight) + (3.098 × height) - (4.330 × age)
The classic formula from 1919, revised in 1984. Still widely used but slightly less accurate than Mifflin-St Jeor for modern populations.
BMR = 370 + (21.6 × lean body mass in kg)
Lean Body Mass = weight × (1 - body fat % / 100)
Most accurate if you know your body fat percentage. It accounts for lean body mass, which is the primary driver of metabolic rate.
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly Active | 1.375 |
| Moderately Active | 1.55 |
| Very Active | 1.725 |
| Extremely Active | 1.9 |
Calculate your Basal Metabolic Rate
Calculate daily calorie needs
Calculate protein, carbs, and fats
Estimate your body fat percentage
Calculate daily protein needs
Find your ideal body weight
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including BMR, exercise, and daily activities. Understanding your TDEE helps you manage weight effectively - eat below TDEE to lose weight, above to gain, and at TDEE to maintain.
TDEE calculators provide estimates with 10-15% accuracy. Individual metabolism varies based on genetics, muscle mass, hormones, and lifestyle. Use the calculated TDEE as a starting point and adjust based on your actual results over 2-3 weeks.
BMR (Basal Metabolic Rate) is calories burned at complete rest for basic body functions. TDEE includes BMR plus all physical activity. TDEE equals BMR multiplied by an activity multiplier. For example, if BMR is 1500 and you're moderately active, TDEE equals 1500 multiplied by 1.55 which is 2325 calories.
For healthy weight loss, eat 300-500 calories below your TDEE. This creates a deficit for 0.5-1 kg weight loss per week. Avoid extreme deficits below 1200 calories for women or 1500 calories for men as they can slow metabolism and cause muscle loss.
If you selected the correct activity level in the calculator, your exercise is already included in TDEE. You should not eat back exercise calories unless you do extra workouts beyond your normal routine. Track your weight weekly and adjust intake accordingly.
Mifflin-St Jeor is most accurate for general population. Harris-Benedict is older but still reliable. Katch-McArdle is best if you know your body fat percentage accurately, as it accounts for lean body mass. For most people, Mifflin-St Jeor is recommended.
Recalculate TDEE every 5-10 kg of weight change, or every 2-3 months. As you lose weight, your TDEE decreases. Regular recalculation ensures your calorie target stays accurate for continued progress.
Yes, beginners and those with higher body fat can build muscle in a deficit through body recomposition. Eat 200-300 calories below TDEE, consume 2-2.2g protein per kg bodyweight, and follow a progressive strength training program. Progress is slower than bulking but achievable.
Research on energy expenditure and metabolic rate calculations
Visit NIH →Guidelines on calorie needs and activity levels for fitness
Visit ACE →Peer-reviewed research on Mifflin-St Jeor equation accuracy
Visit Journal →Unlike competitors, we offer Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Choose the one that fits your needs best.
Get personalized protein, carbs, and fat recommendations based on your goal - not just total calories.
Automatic calorie adjustment for fat loss (-500), maintenance (TDEE), or muscle gain (+300) with expected weekly weight change.
Comprehensive explanations of formulas, activity levels, and how to use your results effectively - not just numbers.
Perfect experience on mobile, tablet, and desktop. Calculate your TDEE anywhere, anytime.
No email required, no hidden fees, no premium features. Full access to all calculations instantly.
Use a food scale and tracking app like MyFitnessPal. Most people underestimate calories by 20-30%. Accurate tracking is crucial for results.
Weigh at the same time each week (morning, after bathroom, before eating). Track the trend over 2-3 weeks, not daily fluctuations.
If weight isn't changing as expected after 2-3 weeks, adjust calories by 100-200. TDEE is an estimate - your actual needs may vary.
Aim for 2-2.2g protein per kg bodyweight. High protein preserves muscle during fat loss and supports muscle growth during bulking.
Resistance training 3-5x per week maximizes fat loss while preserving muscle. Cardio alone can lead to muscle loss in a deficit.
7-9 hours of quality sleep supports metabolism, recovery, and hormone balance. Poor sleep can reduce TDEE by up to 5-10%.