TDEE Calculator

What the TDEE Calculator Helps You Do

This TDEE calculator estimates your total daily energy expenditure from age, size, activity level, and the body-composition formula option you choose.

It is useful for planning calorie intake, comparing maintenance needs, and setting rough macro targets for weight loss, maintenance, or gain.

How to Use the TDEE Calculator

Choose your unit system, gender, age, body measurements, and activity level.
Select the formula you want to use, such as Mifflin, Harris-Benedict, or Katch-McArdle.
Review the estimated BMR, TDEE, and sample calorie and macro targets for different goals.

Common Use Cases

Estimating maintenance calories before starting a nutrition plan.
Comparing how different activity levels change daily calorie needs.
Creating a first-pass calorie target before talking with a coach or clinician.

Notes and Limitations

The tool calculates BMR using the formula you select and multiplies it by an activity factor to estimate total daily energy expenditure.
TDEE is an estimate and can differ from your real-world maintenance calories.
Calorie needs can vary because of health conditions, body composition changes, and measurement error.
Use the result as a starting estimate only. For medical, eating-disorder, pregnancy, or condition-specific guidance, work with a qualified clinician or dietitian.

Frequently Asked Questions

What is TDEE and how is it calculated?

TDEE stands for Total Daily Energy Expenditure — the estimated number of calories your body burns in a day including exercise. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier that reflects how active you are.

What is the difference between BMR and TDEE?

BMR is the calories your body needs at complete rest just to keep you alive. TDEE adds your daily activity on top of BMR. You should base your diet on TDEE, not BMR, because it accounts for real-world movement and exercise.

Which TDEE formula should I use?

Mifflin-St Jeor is the most widely recommended for general use. Harris-Benedict is a classic alternative. Katch-McArdle is better if you know your body fat percentage, since it uses lean body mass instead of total weight.

How accurate is the TDEE estimate?

TDEE calculators provide a starting point, not an exact number. Real energy expenditure varies with genetics, muscle mass, stress, sleep, and daily movement. Use the result for two weeks, track your weight, and adjust calories based on real-world results.