TDEE Calculator
Calculate your Total Daily Energy Expenditure and find out exactly how many calories you burn every day. Get personalized macros for weight loss, maintenance, or muscle gain. Free, instant, science-based.
Your Results
Total Daily Energy Expenditure
calories/day
BMR
1,762
cal/day at rest
Target
2,732
Maintain Weight
Daily Macros (Balanced)
205g
Protein
273g
Carbs
91g
Fat
BMI
24.4
TDEE by Activity Level
Calories by Goal
TDEE Examples by Body Type and Activity
Sample TDEE values using the Mifflin-St Jeor formula. Your actual TDEE may differ based on genetics and metabolism.
M = Male, F = Female. Values calculated using Mifflin-St Jeor equation. Use the calculator for your exact numbers.
How to Use the TDEE Calculator
Get your personalized calorie and macro targets in three simple steps.
Enter Your Stats
Input your age, gender, weight, and height. Switch between imperial (lbs/feet) and metric (kg/cm) units. Optionally add your body fat percentage for more accurate results using the Katch-McArdle formula.
Select Activity Level and Formula
Choose the activity level that best matches your typical week. Be honest - overestimating activity is the most common mistake. Select a BMR formula: Mifflin-St Jeor is recommended for most people, Katch-McArdle if you know your body fat.
Set Your Goal and Macros
Choose your goal from aggressive weight loss (-1000 cal) to lean bulking (+250 cal). Pick a macro split - balanced for general health, high protein for weight loss, keto for low carb. Your TDEE, target calories, and daily macros in grams appear instantly.
Why Use Our TDEE Calculator
4 BMR Formulas
Choose from Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, or Cunningham. Each optimized for different body types and data availability.
5 Activity Levels
From sedentary office workers to professional athletes. See your TDEE at every activity level side by side to find your true range.
7 Goal Options
Lose 2 lbs/week to gain 1 lb/week with smart calorie targets. Never drops below 1,200 calories for safety.
Macro Calculator Built In
6 macro split presets including balanced, low carb, high protein, keto, zone, and athletic. Converts calories to grams of protein, carbs, and fat.
BMI and Ideal Weight
See your BMI, weight category, and ideal body weight based on your height. Useful context for setting realistic weight goals.
Science-Based and Private
Uses peer-reviewed formulas from the Journal of the American Dietetic Association. All calculations in your browser - no data stored.
Complete Guide: TDEE and How to Use It for Weight Loss
What Is TDEE? Total Daily Energy Expenditure Explained
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It consists of three components: your Basal Metabolic Rate (BMR), which accounts for 60-70% of your TDEE; the Thermic Effect of Activity (TEA), which accounts for 15-30%; and the Thermic Effect of Food (TEF), which accounts for about 10%.
BMR is the energy your body needs for basic life functions like breathing, circulation, brain activity, and cell repair. Even if you stayed in bed all day, your body would still burn your BMR worth of calories. The thermic effect of activity includes all movement from walking to the gym to fidgeting. The thermic effect of food is the energy used to digest and absorb what you eat - protein requires the most energy to digest (20-30% of its calories), followed by carbs (5-10%) and fat (0-3%).
How to Calculate Your TDEE for Weight Loss
To use TDEE for weight loss, first calculate your maintenance calories (your TDEE), then eat below that number. A deficit of 500 calories per day results in approximately 1 pound of fat loss per week because one pound of body fat contains roughly 3,500 calories. A 1,000-calorie deficit yields about 2 pounds per week, which is the maximum recommended rate for most people.
The key insight is that your deficit can come from eating less, exercising more, or a combination of both. Most nutrition experts recommend a moderate approach: reduce food intake by 250-500 calories and increase activity to burn an additional 250-500 calories. This combined approach is more sustainable than extreme dieting or excessive exercise alone, and it better preserves lean muscle mass during weight loss.
The Mifflin-St Jeor Equation: Why It Is the Gold Standard
The Mifflin-St Jeor equation was developed in 1990 and has been validated by the American Dietetic Association as the most accurate predictive equation for estimating BMR in both normal weight and obese individuals. The formula is: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161 for women (add 5 instead of subtracting 161 for men).
It outperforms the older Harris-Benedict equation (1919, revised 1984) which tends to overestimate BMR by about 5%. For people who know their body fat percentage, the Katch-McArdle formula is superior because it uses lean body mass directly: BMR = 370 + 21.6 x lean mass(kg). This is particularly useful for muscular individuals whose BMR would be underestimated by equations that do not account for body composition.
Activity Multipliers: How to Choose the Right Level
The most common mistake in TDEE calculation is overestimating activity level. Sedentary (x1.2) applies to desk workers who do not exercise and get fewer than 5,000 steps per day. Lightly active (x1.375) is appropriate if you exercise 1-3 times per week or get 5,000-7,500 daily steps. Moderately active (x1.55) means 3-5 exercise sessions per week at moderate intensity.
Very active (x1.725) applies to people who exercise intensely 6-7 days per week or have physically demanding jobs like construction. Extremely active (x1.9) is reserved for professional athletes, those training twice daily, or people with very physical jobs who also exercise regularly. When in doubt, choose one level lower than you think - you can always adjust after tracking for 2-3 weeks.
Macronutrient Ratios for Different Goals
Protein should be the foundation of any body composition goal. For weight loss while preserving muscle, aim for 0.7-1.0 grams of protein per pound of body weight. This is higher than the RDA minimum of 0.36 g/lb but is well-supported by research on body recomposition. A high-protein diet (30-40% of calories from protein) increases satiety, preserves lean mass during a deficit, and has a higher thermic effect.
For a balanced approach, the classic 30/40/30 split (protein/carbs/fat) works well for most people. Athletes and those doing high-intensity training benefit from more carbohydrates (50% carbs) because glycogen is the primary fuel for intense exercise. Ketogenic diets (70% fat, 25% protein, 5% carbs) can be effective for weight loss but are difficult to maintain long-term and may impair high-intensity exercise performance.
Why Weight Loss Plateaus Happen and How to Break Them
Weight loss plateaus are normal and expected. As you lose weight, your BMR decreases because a smaller body requires less energy. If you started at 200 lbs with a TDEE of 2,500 and lost 20 lbs, your new TDEE might be 2,300 - but you are still eating the same 2,000 calories. Your deficit shrunk from 500 to 200 calories, dramatically slowing weight loss.
To break a plateau, recalculate your TDEE at your current weight and adjust your calorie target. Alternatively, add more physical activity to increase your energy expenditure. Some people benefit from a diet break - eating at maintenance for 1-2 weeks to reset hormones like leptin and ghrelin before resuming the deficit. Reverse dieting (gradually increasing calories back to maintenance) can also help reset your metabolism after an extended cut.
TDEE Calculator FAQ
Common questions about TDEE, BMR, calories, and macros.
Disclaimer: This TDEE Calculator provides estimates based on established scientific formulas. Individual metabolism varies based on genetics, hormones, body composition, and other factors. These results should not replace professional medical or nutritional advice. Consult a healthcare provider before starting any diet or exercise program.