🔥 TDEE Calculator

Calculate your Total Daily Energy Expenditure - the calories you burn each day

Most Important Calculator 3 Scientific Formulas Instant Results

Select Calculation Method

Mifflin-St Jeor

Recommended

Most accurate for general population (±10% accuracy)

Harris-Benedict

Classic

Traditional formula, slightly less accurate

Katch-McArdle

Advanced

Requires body fat % - most accurate for lean individuals

Enter Your Details

15-100 years
100-250 centimeters
30-300 kilograms
Choose the option that best matches your lifestyle

Understanding TDEE

Everything you need to know about Total Daily Energy Expenditure

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

BMR (60-75%)

Calories burned at complete rest for basic body functions like breathing, circulation, and cell production.

Activity (15-30%)

Calories burned through intentional exercise and physical activity.

TEF (10%)

Thermic Effect of Food - calories burned digesting and processing food.

NEAT (15-30%)

Non-Exercise Activity Thermogenesis - calories from daily activities like walking, fidgeting, maintaining posture.

Calculation Formulas

Mifflin-St Jeor Equation (Recommended)

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) + (4.799 × height) - (5.677 × age) + 88.362

Women: BMR = (9.247 × weight) + (3.098 × height) - (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

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)

💡 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.

What if I'm not seeing expected results?

TDEE is an estimate. Track your progress for 2-3 weeks and adjust calories by ±100-200 based on actual results. Factors like water retention, sleep, stress, and measurement accuracy can affect short-term progress.

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