TDEE Calculator – Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure using validated Mifflin-St Jeor or Katch-McArdle formulas to set accurate daily calorie targets.
Enter your age, gender, weight, height, and activity level to see your maintenance calories, BMR, and weight-change targets.
TDEE Calculator – Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure using validated Mifflin-St Jeor or Katch-McArdle formulas to set accurate daily calorie targets.
About the TDEE calculator
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including the energy needed to keep you alive at rest plus the calories burned through all physical activity. Matching your calorie intake to your TDEE is the single most reliable way to maintain, lose, or gain body weight over time.
The foundation of TDEE calculation is the Basal Metabolic Rate (BMR) — the calories your body requires at complete rest to support vital functions such as breathing, circulation, cellular repair, and temperature regulation. This calculator offers two validated BMR formulas. The Mifflin-St Jeor equation, published in 1990, is recommended by the Academy of Nutrition and Dietetics and is considered the most accurate for most adults. For males it computes BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; for females BMR = 10 × weight − 5 × age + 6.25 × height − 161. The Katch-McArdle formula is used when body fat percentage is known, because it bases the calculation on lean body mass (LBM) rather than total body weight: BMR = 370 + 21.6 × LBM. This makes it more accurate for muscular athletes and individuals with above-average or below-average body fat for their weight.
Once BMR is established, it is multiplied by an activity factor that accounts for the extra calories burned through daily movement and exercise. A sedentary person who does little exercise uses a factor of 1.2. Light activity (one to three workouts per week) applies 1.375. Moderate activity (three to five sessions per week) uses 1.55. Hard training six or seven days a week applies 1.725, and twice-daily training or a physically demanding job uses 1.9.
The resulting TDEE represents your maintenance calories — the number at which your weight stays constant. To lose approximately 0.5 kg (1 lb) per week, subtract 500 kcal/day from TDEE. To gain approximately 0.5 kg per week, add 500 kcal/day. Adjustments of more than 1,000 kcal/day below TDEE are generally not recommended without medical supervision, as they risk lean muscle loss and micronutrient deficiencies.
Beyond calories, the macronutrient composition of your diet matters. Most nutrition authorities recommend 1.6–2.2 g of protein per kg of body weight per day for people engaged in regular resistance training, up to 1.0–1.2 g/kg for sedentary adults. Adequate protein supports muscle protein synthesis, satiety, and metabolic health. Use the TDEE figure from this tool as a starting point, track real-world results over two to four weeks, and adjust intake by 100–200 kcal increments based on actual weight change.
TDEE calculator examples
Three typical profiles illustrating how age, gender, and activity level affect daily calorie needs.
| Profile | TDEE | Notes |
|---|---|---|
| Female, 28 years, 60 kg, 165 cm, Moderately Active | 2,062 kcal/day | Mifflin-St Jeor BMR = 10×60 + 6.25×165 − 5×28 − 161 = 1,330 kcal × 1.55 activity factor. |
| Male, 35 years, 85 kg, 180 cm, Very Active | 3,114 kcal/day | Mifflin-St Jeor BMR = 10×85 + 6.25×180 − 5×35 + 5 = 1,805 kcal × 1.725 activity factor. |
| Male, 25 years, 80 kg, 178 cm, 12% body fat, Moderately Active | 2,931 kcal/day | Katch-McArdle: LBM = 70.4 kg; BMR = 370 + 21.6 × 70.4 = 1,891 kcal × 1.55. |
| Female, 55 years, 70 kg, 163 cm, Sedentary | 1,539 kcal/day | BMR = 10×70 + 6.25×163 − 5×55 − 161 = 1,283 kcal × 1.2 sedentary factor. Needs decrease with age. |
How to use the TDEE calculator
- Enter your age in years, biological gender, body weight in kilograms, and height in centimetres.
- Select your typical activity level from the dropdown — choose based on your average week, not your best week.
- Optionally enter your body fat percentage if known; the calculator will then use the Katch-McArdle formula, which is more accurate for individuals who know their body composition.
- Select your goal: maintain weight, lose weight (−500 kcal/day), or gain weight (+500 kcal/day).
- Click Calculate to view your BMR, TDEE maintenance calories, and target calories. Use these numbers as a starting guide and adjust based on real-world weight changes over two to four weeks.
TDEE calculator FAQ
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — essentially just to stay alive. TDEE (Total Daily Energy Expenditure) adds the calories burned from all physical activity on top of BMR. Your TDEE is always higher than your BMR; for most moderately active people it is roughly 1.5–1.7× their BMR.
How accurate is TDEE calculation?
Predictive formulas like Mifflin-St Jeor have a typical error of ±10–15% compared to direct calorimetry. Individual variation in metabolism means the calculated figure is a starting estimate. Track your weight for two to four weeks at the calculated calorie level, then adjust intake up or down by 100–200 kcal if weight is not changing as expected.
Should I use Mifflin-St Jeor or Katch-McArdle?
Use Mifflin-St Jeor if you do not know your body fat percentage — it is the most validated formula for the general population. Use Katch-McArdle if you have an accurate body fat measurement (from DEXA, bod pod, or hydrostatic weighing), especially if you are very muscular or have a higher body fat percentage than typical for your weight.
How many calories should I cut to lose weight?
A deficit of 500 kcal/day produces roughly 0.5 kg (1 lb) of weight loss per week, because 1 lb of fat contains approximately 3,500 kcal. Deficits larger than 1,000 kcal/day without medical supervision risk lean muscle loss, fatigue, and nutrient deficiencies. A sustainable rate of loss is 0.5–1.0% of body weight per week.
Does TDEE change if I lose weight?
Yes. As you lose weight, your BMR and TDEE decrease because a smaller body requires fewer calories at rest. It is important to recalculate your TDEE every 5–10 kg of weight change or every two to three months to update your calorie targets and avoid a weight-loss plateau.
Can I use TDEE to gain muscle?
Yes. To gain muscle (lean bulk), aim to eat 200–500 kcal above your TDEE, prioritise protein at 1.6–2.2 g/kg of body weight, and combine with progressive resistance training. A calorie surplus beyond 500 kcal/day increases the proportion of fat gain relative to muscle gain.