TDEE Calculator
Calculate Total Daily Energy Expenditure using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Includes BMR, calorie targets, macro breakdowns, BMI, and ideal body weight.
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About TDEE Calculator
What Is TDEE and Why Should You Care?
TDEE stands for Total Daily Energy Expenditure, and it represents the total number of calories your body burns in a single day when you combine your basal metabolic rate with the energy spent on physical activity, digestion, and everything else you do from morning to night. Knowing your TDEE is the single most important number for anyone who wants to lose weight, gain muscle, or simply maintain their current physique with precision.
Our TDEE Calculator uses scientifically validated formulas to give you a reliable estimate based on your age, gender, height, weight, and activity level. Unlike generic calorie charts that treat everyone the same, this tool personalizes the result to your unique body composition and lifestyle.
Multiple Formulas for Greater Accuracy
Not all metabolic equations are created equal. That is why this calculator does not just rely on one formula and call it a day. Instead, it computes your TDEE using several well-known methods and presents them together so you can compare:
The Mifflin-St Jeor equation is widely considered the most accurate for the general population and is recommended by the Academy of Nutrition and Dietetics. It was developed in 1990 and has been validated in numerous studies across different demographics. The Harris-Benedict equation, originally published in 1919 and revised in 1984, is another popular choice that many nutritionists still use today. For individuals who know their body fat percentage, the Katch-McArdle formula provides an estimate based on lean body mass, which can be more accurate for people who are particularly muscular or have higher body fat levels.
By showing results from multiple formulas side by side, our TDEE calculator gives you a realistic range rather than a single number that might be misleadingly precise. Most people find their true maintenance calories fall somewhere in the middle of these estimates.
Understanding Activity Multipliers
Your basal metabolic rate accounts for the calories you would burn if you stayed in bed all day doing absolutely nothing. But nobody lives like that. The activity multiplier adjusts your BMR to reflect how much you actually move throughout the day. This calculator offers several activity levels ranging from sedentary, for people who sit at a desk all day with no exercise, all the way up to extremely active, for athletes who train intensely twice a day.
Be honest with yourself when selecting your activity level. One of the most common mistakes people make is overestimating how active they are. If you work out three times a week but spend the rest of your time sitting, you are likely in the lightly active category rather than moderately active. Getting this selection right has a huge impact on the accuracy of your final TDEE number.
How to Use Your TDEE for Weight Goals
Once you have your TDEE, applying it to your goals is straightforward. To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories per day typically leads to about one pound of weight loss per week, which is a safe and sustainable rate recommended by most health professionals. To gain weight or build muscle, eat more than your TDEE, usually a surplus of 250 to 500 calories per day combined with a strength training program. To maintain your weight, eat roughly at your TDEE level.
The beauty of knowing your TDEE is that it takes the guesswork out of nutrition planning. Instead of following arbitrary meal plans that might give you too many or too few calories, you can tailor your diet to your exact energy needs.
Privacy First, Always
All calculations happen right in your browser. Your personal health data, including your weight, height, age, and activity level, is never sent to any server or stored anywhere. You get instant results with complete privacy, which is exactly how a health calculator should work.
Whether you are starting a new fitness journey, fine-tuning your macro split, or simply curious about how many calories you actually burn each day, this TDEE calculator gives you the science-backed numbers you need to make informed decisions about your nutrition and training.