TDEE Calculator
TDEE is the number underneath every other calorie target on this site, whether you are cutting, bulking, or just trying to hold steady. Enter your details below to get it, then use the goal table to see what a deficit or surplus looks like from there.
Your details
Leave body fat % at 0 to use the Mifflin-St Jeor formula. Enter it to switch to Katch-McArdle.
Activity level
Your BMR
1400 kcal
Your TDEE
2170 kcal
Your calories by goal
Lose fat
1670
Maintain
2170
Build muscle
2470
What Is TDEE?
Total Daily Energy Expenditure is the number of calories your body burns in a full day, including the energy you would burn lying in bed (your BMR), digesting food, and moving around, exercising, or fidgeting on top of that. Eating at your TDEE keeps your weight roughly stable; eating under it drives loss, over it drives gain.
BMR vs TDEE: What Is the Difference?
BMR (Basal Metabolic Rate) is just the resting piece, what your body burns to keep your heart beating, lungs breathing, and organs running if you did nothing else all day. TDEE takes that number and multiplies it by an activity factor to account for the calories you burn moving through an actual day. BMR is always the smaller number; TDEE is what you actually eat to.
Which Formula Does This Calculator Use?
By default, this calculator uses the Mifflin-St Jeor equation, derived from measurements on nearly 500 healthy adults and generally considered the most accurate widely-used formula for people of average body composition. If you enter your body fat percentage, it switches to the Katch-McArdle formula instead, which estimates BMR from lean body mass rather than total weight, a better fit if you are notably leaner or more muscular than average. Katch-McArdle is only as accurate as the body fat number you give it, so use a DEXA scan or another reliable method if you have one, not a guess.
The Activity Multipliers
Your BMR gets multiplied by one of five activity factors to estimate TDEE:
- Sedentary (little or no exercise): ×1.2
- Lightly active (light exercise 1-3 days/week): ×1.375
- Moderately active (moderate exercise 3-5 days/week): ×1.55
- Very active (hard exercise 6-7 days/week): ×1.725
- Extremely active (hard daily exercise plus a physical job): ×1.9
Making the Most of Your TDEE Number
Treat it as a starting estimate, not a lab measurement. Real energy expenditure varies with sleep, stress, hormones, and how NEAT (non-exercise activity, the fidgeting and walking-around kind) changes week to week, so most people land within 10-15% of the formula's estimate rather than exactly on it.
The fix is simple: eat at the estimated number for two to three weeks, track your actual weight trend, and adjust the number up or down based on what really happened rather than recalculating from scratch. Recalculate TDEE itself every 5-10 lbs (2-4 kg) of weight change, since both BMR and TDEE shift as your weight does.
Frequently Asked Questions
What exactly is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day: your resting metabolic needs plus digestion, movement, and exercise combined.
How is TDEE calculated?
This calculator finds your BMR (Mifflin-St Jeor by default, or Katch-McArdle if you enter body fat percentage), then multiplies it by an activity factor based on how much you move in a typical week.
What's the difference between BMR and TDEE?
BMR is the energy your body uses at rest. TDEE is BMR plus the calories burned through daily activity and exercise, and is the number you should actually eat around for weight loss, maintenance, or gain.
Mifflin-St Jeor or Katch-McArdle: which should I use?
Mifflin-St Jeor is the better default for most people and does not require a body fat estimate. Katch-McArdle can be more accurate if you are leaner or more muscular than average and have a reliable body fat percentage from a DEXA scan or similar.
Is my TDEE result accurate?
It is a solid starting estimate, typically within about 10-15% of your real number, not an exact measurement. Track your weight for two to three weeks at the calculated intake and adjust based on what actually happens.
Should I recalculate my TDEE over time?
Yes. Recalculate after every 5-10 lbs (2-4 kg) of weight change, since both BMR and TDEE shift with body weight.
Does TDEE include exercise?
Yes, your activity level selection is meant to account for structured exercise as well as general daily movement. If your training varies a lot week to week, pick the activity level that reflects your typical week, not your hardest one.
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