TDEE Calculator
Find your Total Daily Energy Expenditure — how many calories you burn per day —
plus BMR, BMI and macro targets for cutting, maintaining or bulking.
How TDEE is calculated
Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories
you burn per day. It is calculated in two steps:
1. Basal Metabolic Rate (BMR)
Your BMR is how many calories your body burns at complete rest. This calculator uses the
Mifflin-St Jeor equation — the most validated formula for the general population:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
If you enter your body fat percentage, the calculator switches to the
Katch-McArdle formula (BMR = 370 + 21.6 × lean mass in kg), which is more
accurate for lean or muscular individuals because it is based on lean body mass rather than total weight.
2. Activity multiplier
Your BMR is multiplied by an activity factor — 1.2 (sedentary) up to 1.9 (athlete) —
to account for everything you do beyond resting: work, walking, and exercise.
Frequently asked questions
How accurate is this TDEE calculator?
For most people the estimate lands within about ±10% of true expenditure — provided you are honest about your activity level. Use it as a starting point, then adjust up or down based on how your weight changes over 2–4 weeks.
Which activity level should I choose?
Be honest: most people overestimate. "Moderate" means real training 3–5 days per week. A desk job with 3 gym sessions is Moderate, not Heavy. When in doubt, pick the lower level — you can always eat a little more later.
When should I enter body fat percentage?
If you know it (DEXA, calipers, smart scale), enter it: the calculator switches to the Katch-McArdle formula, which is more accurate for muscular or very lean people. If you don't know it, leave it blank — Mifflin-St Jeor is excellent for most.
My BMI says overweight but I lift weights — is it wrong?
Probably. BMI only considers height and weight, not composition — muscle weighs more than fat. Lifters routinely land in "overweight" while being lean. Treat BMI as a population screening tool, not a personal verdict.
What is the best macro split?
There is no single best split, but protein is the priority: aim for roughly 1.6–2.2 g per kg of body weight daily, especially when cutting. Beyond that, choose the carb/fat balance you can stick to — adherence beats perfection.
How big should my calorie deficit be for cutting?
A 15–20% deficit (this calculator uses 20%) is the sweet spot for most: fast enough to see progress, small enough to preserve muscle and sanity. Larger deficits work short-term but cost more muscle and energy.
How often should I recalculate my TDEE?
Recalculate whenever your weight changes by ~5% or your activity level changes meaningfully. As you lose weight, your TDEE drops — that is why fat loss stalls and the numbers need refreshing every few weeks.
TDEE vs BMR — what's the difference?
BMR is what you burn at total rest (sleeping all day). TDEE is BMR plus everything else: daily movement, work, and exercise. Your maintenance calories equal your TDEE.