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TDEE Calculator

Calculate your Total Daily Energy Expenditure with our free, science-based TDEE Calculator

TDEE Calculator — Your Details
Biological sex affects BMR due to muscle mass and hormonal differences.
years
Metabolism decreases ~2% per decade after age 20.
Current body weight. Higher mass = more calories burned.
ft in | cm
Mifflin-St Jeor is most accurate for most adults. Katch-McArdle requires body fat %.
Activity Level — be honest for accuracy
Sedentary×1.20Desk job, no exercise
Light×1.3751-3 days/week
Moderate×1.553-5 days/week
Active×1.7256-7 days/week
Athlete×1.902× daily training
Your TDEE Results
Total Daily Energy Expenditure
2,448
calories per day
BMR
1,780
cal/day
BMI
24.4
Normal
Protein
0.8-1g
per lb
Daily Calorie Targets
Aggressive Loss
1,698
−1.5 lb/wk
Weight Loss
1,948
−1 lb/wk
Mild Loss
2,198
−0.5 lb/wk
Maintain
2,448
—
Lean Gain
2,698
+0.5 lb/wk
Bulk
2,948
+1 lb/wk
Macro Breakdown
Protein
184g (30%)
Carbs
245g (40%)
Fat
82g (30%)
816
per meal (3)
612
per meal (4)
490
per meal (5)

TDEE Calculator Formulas

Mifflin-St Jeor ★

Published 1990 · Most accurate for TDEE calculation
BMR = 10×kg + 6.25×cm − 5×age + s (s=+5♂, −161♀)

Harris-Benedict (Revised)

Published 1918, Revised 1984
♂: 13.4×kg + 4.8×cm − 5.7×age + 88

Katch-McArdle

Body fat-based TDEE calculation
BMR = 370 + (21.6 × lean mass in kg)

Scientific References

  1. Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr 1990PMID: 2305711 · Used in this TDEE Calculator
  2. Roza AM, Shizgal HM. The Harris Benedict equation reevaluated. Am J Clin Nutr 1984PMID: 6741850
  3. Frankenfield D, et al. Comparison of predictive equations. J Am Diet Assoc 2005PMID: 15883556
Frequently Asked Questions About TDEE

TDEE (Total Daily Energy Expenditure) is the total calories your body burns daily. A TDEE Calculator helps you determine this number by combining your BMR with your activity level. Knowing your TDEE is essential for setting accurate calorie goals for weight loss, maintenance, or muscle gain.

This TDEE Calculator uses validated formulas like Mifflin-St Jeor, which are typically accurate within ±10% for healthy adults. Use your TDEE result as a starting point and adjust based on real-world progress over 2-4 weeks.

Mifflin-St Jeor is recommended for most people using a TDEE Calculator—it's endorsed by the Academy of Nutrition and Dietetics. If you know your body fat %, Katch-McArdle may give more accurate TDEE results.

Recalculate your TDEE when weight changes by 10+ lbs, activity level changes significantly, or every 4-8 weeks during active dieting. Your TDEE decreases as you lose weight.