Calorie Calculator
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Mifflin-St Jeor
Most accurate (Recommended)
Harris-Benedict
Classic formula (Revised)
Katch-McArdle
Requires body fat %
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Understanding TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It's calculated by taking your Basal Metabolic Rate (BMR) and multiplying it by an activity factor. TDEE is crucial for:
- Weight loss - eating below TDEE creates a caloric deficit
- Weight maintenance - eating at TDEE maintains current weight
- Muscle gain - eating above TDEE creates a caloric surplus
Components of TDEE
1. Basal Metabolic Rate (BMR) - 60-75%
Calories burned at complete rest for basic body functions like breathing, circulation, and cell production.
2. Activity Energy Expenditure - 15-30%
Calories burned through intentional exercise and physical activity.
3. Thermic Effect of Food - 10%
Calories burned digesting and processing food.
4. NEAT - 15-30%
Non-Exercise Activity Thermogenesis - calories from daily activities like walking, fidgeting, maintaining posture.
Calculation Formulas
Mifflin-St Jeor Equation (Most Accurate)
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
Harris-Benedict Equation (Revised)
Men: BMR = (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age) + 88.362
Women: BMR = (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age) + 447.593
Katch-McArdle Equation (Lean Body Mass Based)
BMR = 370 + (21.6 × LBM in kg)
Where LBM = weight × (1 - body fat percentage/100)
Activity Multipliers Explained
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job, minimal walking |
| Lightly Active | 1.375 | Light exercise 1-3 days/week or active job |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week, 30-60 min sessions |
| Very Active | 1.725 | Hard exercise 6-7 days/week or physical job |
| Extremely Active | 1.9 | Athlete, physical job, or training 2x daily |
Using TDEE for Your Goals
For Weight Loss
- Moderate deficit: TDEE - 500 calories = ~0.5kg loss per week
- Conservative deficit: TDEE - 250 calories = ~0.25kg loss per week
- Aggressive deficit: TDEE - 750 calories = ~0.75kg loss per week (not recommended long-term)
For Muscle Gain
- Lean bulk: TDEE + 250-300 calories
- Standard bulk: TDEE + 500 calories
- Focus on progressive overload in training
- Ensure adequate protein intake (1.6-2.2g per kg body weight)
Important Considerations
- Individual variation: TDEE calculators provide estimates. Your actual TDEE may vary by ±10%
- Adaptive thermogenesis: Your metabolism adapts to calorie intake over time
- Track and adjust: Monitor your weight for 2-3 weeks and adjust calories based on actual results
- Muscle vs fat: More muscle mass increases BMR
- Age factor: Metabolism typically slows ~2% per decade after age 20
Pro Tip: Use TDEE as a starting point. Track your weight and measurements for 2-3 weeks, then adjust your calorie intake by 100-200 calories if needed based on your actual progress.
Frequently Asked Questions
Which formula should I use?
The Mifflin-St Jeor equation is recommended for most people as it's the most accurate for the general population. Use Katch-McArdle if you know your body fat percentage accurately, as it accounts for lean body mass.
How accurate is the TDEE calculation?
TDEE calculators provide a good starting estimate, typically within 10% accuracy. Individual factors like genetics, hormones, and metabolic adaptation can cause variations. Always use the calculated value as a starting point and adjust based on real-world results.
Should I eat back exercise calories?
If you selected an activity level that includes your exercise, you shouldn't eat back exercise calories - they're already accounted for. If you selected sedentary and exercise occasionally, you may eat back 50-75% of exercise calories.
Why is my TDEE different from other calculators?
Different calculators may use different formulas or activity multipliers. Also, small differences in how activity levels are defined can lead to variations. Use one calculator consistently for best results.
How often should I recalculate my TDEE?
Recalculate your TDEE every 5-10kg of weight change, when your activity level significantly changes, or every 3-6 months during long-term body composition changes.