TDEE Calculator — Total Daily Energy Expenditure
Calculate your Total Daily Energy Expenditure (TDEE) with macro targets using the Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Set weight goals and see calorie targets for loss, maintenance, and gain.
Personal Information
Activity Level
Goal
What Is the TDEE Calculator — Total Daily Energy Expenditure?
This TDEE calculator goes beyond a basic calorie counter by comparing three established formulas, showing the effect of each activity level with its actual multiplier, and translating your TDEE into specific calorie and macro targets for your goal.
- ›Three formula comparison — Mifflin-St Jeor, Harris-Benedict, and (when body fat % is provided) Katch-McArdle BMR values are shown side by side so you can see how much the formulas differ.
- ›Activity multipliers explained — each activity level card shows its exact multiplier (×1.2 to ×1.9) along with a plain-English description, so you can pick the right level confidently.
- ›Goal-based calorie targets — select Lose Weight, Maintain, or Gain Muscle and get three calorie options (conservative, moderate, aggressive) with the corresponding daily deficit or surplus.
- ›Macro breakdown — protein, carbohydrate, and fat targets are calculated in grams and percentages for your chosen calorie goal, with coloured progress bars.
- ›Metric and imperial — enter weight in kg or lbs, and height in cm or feet + inches; all conversions are handled automatically.
Formula
Mifflin-St Jeor BMR (most accurate)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Harris-Benedict BMR (classic formula)
Men: BMR = 88.362 + 13.397 × weight(kg) + 4.799 × height(cm) − 5.677 × age
Women: BMR = 447.593 + 9.247 × weight(kg) + 3.098 × height(cm) − 4.330 × age
Katch-McArdle BMR (requires body fat %)
BMR = 370 + 21.6 × LBM(kg)
where LBM = weight × (1 − body fat %/100)
TDEE Formula
TDEE = BMR × Activity Factor
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | ×1.2 | Little or no exercise, desk job |
| Lightly Active | ×1.375 | Light exercise 1–3 days/week |
| Moderately Active | ×1.55 | Moderate exercise 3–5 days/week |
| Very Active | ×1.725 | Hard exercise 6–7 days/week |
| Extra Active | ×1.9 | Very hard exercise, physical job or twice-daily training |
| Symbol | Name | Description |
|---|---|---|
| BMR | Basal Metabolic Rate | Calories burned at complete rest — the minimum energy to sustain life |
| TDEE | Total Daily Energy Expenditure | BMR × activity factor — your true daily calorie burn |
| LBM | Lean Body Mass | Weight minus fat mass — used in the Katch-McArdle formula |
| AF | Activity Factor | Multiplier (1.2 – 1.9) applied to BMR to account for physical activity |
| Deficit | Calorie Deficit | TDEE minus intake; 500 kcal/day deficit ≈ 0.5 kg/week loss |
| Surplus | Calorie Surplus | Intake minus TDEE; 250–500 kcal/day surplus for muscle gain |
How to Use
- 1Enter personal info: Provide your age, sex, weight, and height. Optionally add body fat percentage to unlock the Katch-McArdle formula.
- 2Select your activity level: Choose from the five activity cards — Sedentary through Extra Active. Read the description to pick the level that best matches your typical week.
- 3Choose your goal: Select Lose Weight, Maintain, or Gain Muscle using the goal tabs at the top of the results section.
- 4Press Enter or click Calculate: Results appear instantly: formula comparison table, calorie targets for your goal, and a full macro breakdown.
- 5Compare formulas: Read the formula comparison table to see how Mifflin, Harris-Benedict, and Katch-McArdle differ. Most people can use the Mifflin-St Jeor TDEE as their baseline.
Example Calculation
Example: 30-year-old male, 75 kg, 175 cm, moderately active
Inputs: age=30, male, weight=75 kg, height=175 cm, moderately active (×1.55)
Step 1: Mifflin-St Jeor BMR
BMR = 10×75 + 6.25×175 − 5×30 + 5
= 750 + 1093.75 − 150 + 5 = 1698.75 kcal/day
Step 2: TDEE = BMR × Activity Factor
TDEE = 1698.75 × 1.55 = 2633 kcal/day
Step 3: Goal targets (weight loss)
Conservative (−250 kcal): 2633 − 250 = 2383 kcal/day → ~0.25 kg/week loss
Moderate (−500 kcal): 2633 − 500 = 2133 kcal/day → ~0.5 kg/week loss
Aggressive (−750 kcal): 2633 − 750 = 1883 kcal/day → ~0.75 kg/week loss
Step 4: Macro targets at moderate deficit (2133 kcal)
Protein: 0.8 × 75 kg body weight = 60 g (using LBM-adjusted if BF% known)
Fat: 30% of 2133 = 640 kcal ÷ 9 = 71 g
Carbs: remaining kcal = 2133 − (60×4) − (71×9) = 1374 kcal ÷ 4 = 344 g
Harris-Benedict comparison for same person
BMR (H-B) = 88.362 + 13.397×75 + 4.799×175 − 5.677×30
= 88.362 + 1004.775 + 839.825 − 170.31 = 1762.65 kcal
TDEE (H-B) = 1762.65 × 1.55 = 2732 kcal — about 99 kcal higher than Mifflin
Understanding TDEE — Total Daily Energy Expenditure
TDEE vs BMR: The Crucial Difference
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — essentially what you would burn lying in bed doing nothing for 24 hours. It accounts for breathing, circulation, cell repair, and temperature regulation. BMR is typically 60–75% of total daily calorie expenditure.
TDEE (Total Daily Energy Expenditure) includes everything on top of BMR: the thermic effect of food (digesting calories burns ~10% of them), non-exercise activity thermogenesis (NEAT — fidgeting, walking around, standing), and intentional exercise. TDEE is the number that actually matters for body-weight management — eat at TDEE and your weight is stable; eat below it to lose, above it to gain.
Activity Level Multipliers Explained
The activity factor converts BMR into TDEE by accounting for how much energy you expend beyond rest. These multipliers were derived from doubly-labelled water studies measuring actual 24-hour energy expenditure in free-living people.
- ›Sedentary (×1.2): Office workers who do not exercise. Most of the day seated. The 20% above BMR covers basic movement and the thermic effect of food.
- ›Lightly Active (×1.375): Light gym sessions 1–3 times a week, or a job that involves some walking (retail, teaching). Rest days are mostly sedentary.
- ›Moderately Active (×1.55): 3–5 days of real cardio or lifting per week. This is the most common level for regular gym-goers with desk jobs.
- ›Very Active (×1.725): Hard training 6–7 days a week, or a moderately active job plus regular training. Athletes in-season often fall here.
- ›Extra Active (×1.9): Twice-daily training, manual labourers, or competitive athletes in heavy training blocks. Rare — easy to overestimate this level.
Most people underestimate sedentary and overestimate their activity level
Research consistently shows that people overestimate exercise intensity and underestimate sitting time. If you are unsure, start with the level below what feels right — you can adjust upward after tracking your weight for 2–3 weeks.
Calorie Deficit and Surplus Math
One kilogram of fat tissue stores approximately 7,700 kilocalories. This gives us the practical deficit/surplus rules:
| Goal | Daily Adjustment | Weekly Rate | Notes |
|---|---|---|---|
| Fat loss — slow | −250 kcal | ~0.25 kg/week | Sustainable, preserves muscle well |
| Fat loss — standard | −500 kcal | ~0.5 kg/week | Most-cited guideline, well-studied |
| Fat loss — aggressive | −750 kcal | ~0.75 kg/week | Appropriate for those with more to lose |
| Maintenance | 0 kcal | 0 | Eat at TDEE; monitor weekly average weight |
| Lean bulk | +250 kcal | ~0.25 kg/week | Minimises fat gain during muscle building |
| Aggressive bulk | +500 kcal | ~0.5 kg/week | Faster mass gain, more fat accompanies it |
Formula Accuracy Comparison
Three formulas are widely used to estimate BMR. All are predictive — actual metabolic rate can only be measured in a lab — but some are more accurate on average:
- ›Mifflin-St Jeor (1990): Validated against measured RMR in multiple large studies. Has the smallest mean error (~10%) and is recommended by most dietetics organisations including the Academy of Nutrition and Dietetics.
- ›Harris-Benedict (1919, revised 1984): The classic formula, still widely used. Tends to slightly overestimate BMR (by ~5% on average) compared to Mifflin, but remains accurate enough for most purposes.
- ›Katch-McArdle (lean body mass only): The most accurate formula when body fat percentage is known, because lean mass drives metabolic rate more directly than total weight. Essential for athletes and those with unusual body compositions.
Macronutrient Targets From TDEE
Once you know your calorie target, splitting it into protein, carbs, and fat determines how you use those calories. The calculator uses these research-backed starting ratios:
| Goal | Protein | Fat | Carbs | Rationale |
|---|---|---|---|---|
| Weight loss | 30% | 30% | 40% | High protein preserves muscle in a deficit |
| Maintenance | 25% | 30% | 45% | Balanced, meets general health guidelines |
| Muscle gain | 25% | 25% | 50% | Higher carbs fuel training and glycogen replenishment |
Frequently Asked Questions
What is the difference between TDEE and BMR?
- ›BMR = calories at complete rest. Breathing, heart beating, body temperature — nothing else.
- ›TDEE = BMR × activity factor. Adds exercise, walking, standing, and the thermic effect of food.
- ›A sedentary person burns roughly 20% more than BMR (×1.2). A very active athlete burns 90% more (×1.9).
- ›Eat at TDEE = weight stable. Below = loss. Above = gain.
Think of BMR as your "engine idling" and TDEE as your total fuel use for the whole day's driving.
Which TDEE formula is most accurate?
- ›Mifflin-St Jeor (1990): recommended by the Academy of Nutrition and Dietetics. Best for general population.
- ›Harris-Benedict (revised 1984): slightly overestimates but still widely used in clinical settings.
- ›Katch-McArdle: most accurate for lean athletes or those with a known body fat %. If your BF% is inaccurate, the result is less reliable.
- ›All formulas are estimates — actual metabolic rate requires indirect calorimetry to measure precisely.
Practical tip: use Mifflin as your baseline. After 2–3 weeks of tracking, adjust your calorie target based on actual weight change.
How big a calorie deficit should I use to lose weight?
- ›250 kcal/day deficit → ~0.25 kg/week. Slow and sustainable, excellent for muscle preservation.
- ›500 kcal/day deficit → ~0.5 kg/week. The classic guideline, well-supported by research.
- ›750 kcal/day deficit → ~0.75 kg/week. Appropriate if you have 15+ kg to lose and high TDEE.
- ›Beyond 1,000 kcal/day deficit: muscle loss increases significantly. Not recommended without supervision.
- ›Realistic losses slow after the first few weeks as body adapts — plan for 0.5% of body weight per week max.
Does my activity level change my TDEE significantly?
Using BMR = 1700 kcal as an example:
- ›Sedentary ×1.2 → TDEE = 2040 kcal/day
- ›Lightly Active ×1.375 → TDEE = 2338 kcal/day
- ›Moderately Active ×1.55 → TDEE = 2635 kcal/day
- ›Very Active ×1.725 → TDEE = 2933 kcal/day
- ›Extra Active ×1.9 → TDEE = 3230 kcal/day
The difference between sedentary and extra active is over 1,100 kcal/day — more than half a pound of fat per day. Picking the right level is critical.
How many calories should I eat to build muscle without gaining too much fat?
- ›+250 kcal/day lean bulk: ~0.25 kg/week gain, mostly lean tissue. Best for already-lean individuals.
- ›+500 kcal/day moderate bulk: faster muscle gain, more fat accumulation. Good for hardgainers.
- ›Protein intake: aim for 1.6–2.2 g per kg of body weight to maximise muscle protein synthesis.
- ›Beginners (first 6–12 months): can gain muscle even at maintenance or slight deficit due to beginner's adaptation.
- ›After a bulk, a cutting phase at −250 to −500 kcal removes accumulated fat while keeping muscle.
What macro ratio should I use for weight loss?
- ›Protein: 25–35% of calories (or 1.6–2.4 g/kg body weight). Reduces muscle loss in a deficit.
- ›Fat: minimum 20% of calories — needed for fat-soluble vitamins (A, D, E, K) and hormone production.
- ›Carbs: whatever is left after protein and fat. Lower carb is not inherently better — total calories are what matters.
- ›A 30/30/40 split (protein/fat/carbs) is a practical starting point for most people in a deficit.
- ›Adjust based on preference and adherence — the best macro split is the one you can sustain.
Why does TDEE change over time even if my activity level stays the same?
- ›Weight loss → lower BMR → lower TDEE. Recalculate every 5–10 kg of weight change.
- ›Metabolic adaptation: prolonged deficits can reduce BMR by 10–15% beyond what weight loss alone predicts.
- ›Muscle gain → higher BMR. Each kg of lean mass burns ~13 kcal/day at rest.
- ›Age: BMR declines ~1–2% per decade after age 30 due to loss of lean mass.
- ›Rule of thumb: recalculate your TDEE monthly or whenever you hit a plateau lasting more than 3 weeks.