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0 kcalAbout 15% below maintenanceFree health tool
TDEE Calculator
Estimate the calories you use in a typical day, see your Basal Metabolic Rate (BMR), and explore maintenance, weight-loss, and weight-gain calorie estimates.
Calculate your TDEE
Start with pounds and inches, or switch to metric at any time.
Enter an age from 18–100, a height from 120–230 cm, and a weight from 35–300 kg. Katch–McArdle also needs a body-fat estimate from 2–65%.
Estimated daily maintenance
0 kcal/day
BMR at rest
0 kcal/day
Moderate weight loss
0 kcalAbout 20% below maintenanceSmall calorie surplus
0 kcalAbout 10% above maintenanceThese are starting estimates. Adjust gradually using your weight trend, energy levels, training, and guidance from a qualified professional where appropriate.
About the result
What this TDEE calculator does
Total Daily Energy Expenditure (TDEE) is an estimate of the energy your body uses over a typical day. This includes your basic body functions, everyday movement, planned exercise, and the energy used to digest food.
The calculator first estimates BMR using the formula you select, then applies the activity level you select. It provides a practical starting point—not an exact measurement of your personal calorie needs.
The calculation
How TDEE is calculated
Step 1: Estimate BMR
Choose one of three BMR formulas
Your selected formula estimates resting energy use from body details—or, with Katch–McArdle, from an estimated lean mass.
Step 2: Apply activity
TDEE = BMR × activity factor
Activity factors range from 1.2 for sedentary routines to 1.9 for hard training plus physical work.
Formula options
Choose the formula that fits your input
Every formula is an estimate. We default to Mifflin–St Jeor because it best balances practical accuracy, simple inputs, and clinical use for most adults. The other options are included for a meaningful comparison—not as automatic upgrades.
Choose thoughtfully
Choosing an activity level
Activity level is usually the biggest source of uncertainty. Choose based on your usual week—not your most active day—and revisit the estimate after your routine changes.
LevelFactorTypical routine
Sedentary1.2Little or no planned exercise
Lightly active1.375Exercise 1–3 days a week
Moderately active1.55Exercise 3–5 days a week
Very active1.725Hard exercise 6–7 days a week
Extra active1.9Hard training and a physical job
Use the estimate
BMR vs. TDEE—and what to do next
BMR is your baseline
BMR estimates energy used while at rest. It does not include your normal movement, work, or exercise.
TDEE reflects your usual day
TDEE adds an activity estimate to BMR. Eating around TDEE is often used as a maintenance starting point; a modest change below or above it may support a weight-change goal.
A useful reality check: track your weight trend and intake for a few weeks before making large changes. Pregnancy, breastfeeding, adolescence, illness, medications, eating disorders, and intensive athletic training can require individual clinical guidance.
Common questions
TDEE Calculator FAQ
What is TDEE?
TDEE means Total Daily Energy Expenditure. It estimates the calories your body uses in a typical day, including basic functions and activity.
How is TDEE calculated?
This calculator estimates BMR using the formula you select, then multiplies that number by an activity factor.
Which TDEE formula should I use?
Mifflin–St Jeor is the recommended default for most adults. Revised Harris–Benedict is a standard alternative. Katch–McArdle needs a reasonably reliable body-fat estimate.
What is the difference between BMR and TDEE?
BMR is an estimate of calories used at rest. TDEE includes BMR plus the energy used through movement, exercise, and daily activity.
Which activity level should I choose?
Choose the option that reflects your average week. When unsure, start a little more conservatively and compare the estimate with your real-world trend over time.
How accurate is a TDEE calculator?
It is a useful starting estimate, not a lab measurement. Actual needs vary with body composition, routine, health status, sleep, stress, and changes in activity or weight.
Should I eat exactly at my TDEE?
Not necessarily. Use it as a starting point, then adjust slowly based on your goal and observed trends. A registered dietitian or healthcare professional can help with individual needs.
References
Sources & scientific references
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990.
- Roza AM, Shizgal HM. The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. American Journal of Clinical Nutrition. 1984.
- Frankenfield D, et al. Comparison of predictive equations for resting metabolic rate in healthy adults. Journal of the American Dietetic Association. 2005.
- Dahle JH, et al. Metabolic adaptation fluctuates with different prediction equations: a secondary analysis based on a weight-loss clinical trial. Frontiers in Nutrition. 2025.
- Institute of Medicine. Dietary Reference Intakes for Energy: Physical Activity Level.
Medical disclaimer: This tool provides an estimate for general information only. It is not medical advice and should not replace personalized advice from a qualified healthcare professional.
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