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TDEE Calculator

Calculate your Total Daily Energy Expenditure to find out how many calories you burn each day. See results for every activity level so you can plan for weight loss, maintenance, or muscle gain.

Your biological sex affects the BMR calculation. Male and female bodies have different average metabolic rates.

Your age in years. Metabolic rate decreases with age.

Your height in inches. Taller individuals generally have a higher BMR.

Your current body weight in pounds.

Your typical weekly exercise frequency and intensity.

Optional: enables Katch-McArdle formula for more accurate BMR based on lean body mass.

This TDEE calculator estimates your daily calorie expenditure using the Mifflin-St Jeor equation by default, with an optional Katch-McArdle formula when you provide your body fat percentage. It displays calorie estimates for all five activity levels so you can see how changes in exercise affect your energy needs.

How It Works

Mifflin-St Jeor / Katch-McArdle Equations

TDEE = BMR x Activity Multiplier

Total Daily Energy Expenditure equals your Basal Metabolic Rate multiplied by an activity factor.

Mifflin-St Jeor for men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5

Mifflin-St Jeor for women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Katch-McArdle (when body fat % is provided): BMR = 370 + (21.6 x lean body mass in kg)

TDEE = BMR multiplied by the activity multiplier for your selected level

Important Notes:

  • •Mifflin-St Jeor is the default and is considered the most accurate equation for most people
  • •When body fat percentage is provided, the Katch-McArdle formula is used instead, which accounts for lean body mass and may be more accurate for very lean or very overweight individuals
  • •Activity multipliers: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), Extra Active (1.9)
  • •Individual variation in metabolism can cause actual values to differ by 5-15% from estimates

Worked Example

A 30-year-old man, 70 inches tall, weighing 170 pounds, with moderate activity.

Inputs:

  • gender:Yes
  • age:30
  • height:70
  • weight:170
  • activity Level:moderate
  • body Fat Percentage:0

Result:

His BMR is approximately 1,756 calories. With moderate activity (multiplier 1.55), his TDEE is approximately 2,722 calories per day. Sedentary TDEE would be 2,107, while extra active would be 3,336.

Who Is This Calculator For?

  • dieters setting calorie targets
  • athletes planning nutrition
  • fitness enthusiasts tracking energy balance
  • anyone curious about their daily calorie burn

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive, covering breathing, circulation, and cell repair. TDEE (Total Daily Energy Expenditure) adds your physical activity calories on top of BMR. Your TDEE is always higher than your BMR.
Mifflin-St Jeor is considered the most accurate for the general population. Katch-McArdle can be more accurate if you know your body fat percentage, because it factors in lean body mass. If you are very muscular or have a high body fat percentage, Katch-McArdle may give a better estimate.
Sedentary means desk job with no exercise. Lightly active means light exercise 1-3 days per week. Moderately active means moderate exercise 3-5 days. Very active means hard exercise 6-7 days. Extra active means intense daily training or a physically demanding job. When in doubt, choose one level lower than you think.
A deficit of 500 calories per day below your TDEE typically results in about 1 pound of weight loss per week. A more moderate deficit of 300 calories is easier to sustain. Avoid cutting more than 1,000 calories per day without medical guidance.
Yes. Your TDEE changes as your weight, age, muscle mass, and activity level change. As you lose weight, your TDEE decreases because a smaller body burns fewer calories. Recalculate every 4-6 weeks during a weight loss program to keep your calorie targets accurate.
Showing all five activity levels helps you understand how exercise impacts your calorie needs. You can see exactly how many extra calories you would burn by increasing your activity, which is useful for planning both diet and exercise together.

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Last updated: April 20, 2026