TDEE Calculator
Calculate your Total Daily Energy Expenditure across all activity levels. Compare results from Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas.
Enter your body fat percentage to enable the Katch-McArdle formula comparison.
How to Calculate Your TDEE
Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. Unlike BMR, which only accounts for calories burned at rest, TDEE includes every calorie you burn — from sleeping and digesting food to walking, exercising, and even fidgeting. Understanding your TDEE is essential for any nutrition goal because it tells you exactly how many calories you need to maintain your current weight.
The Science Behind TDEE: TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor. The activity multipliers used in our calculator are based on research by the World Health Organization and validated through numerous metabolic studies. Sedentary individuals (desk workers with no exercise) multiply their BMR by 1.2, while extremely active people (athletes or those with physically demanding jobs who also exercise intensely) multiply by 1.9.
Comparing Formulas: Our calculator provides results from up to three formulas. The Mifflin-St Jeor equation (1990) is the gold standard for most people. The Harris-Benedict equation (revised 1984) is slightly older but still widely used. The Katch-McArdle formula is unique because it uses lean body mass instead of total weight, making it potentially more accurate for people who know their body fat percentage — especially athletes or those with above-average muscle mass.
Using Your TDEE: Once you know your TDEE, weight management becomes straightforward math. To lose weight, eat 15-25% below your TDEE (a 500-calorie deficit produces roughly 0.5 kg of fat loss per week). To gain weight, eat 10-20% above your TDEE. For maintenance, eat at your TDEE level. The weekly calorie budget shown in our results gives you flexibility — you can eat slightly more on active days and less on rest days, as long as your weekly total stays on target.
Important Considerations: TDEE calculations are estimates based on population averages. Your actual energy expenditure can vary based on genetics, hormonal status, sleep quality, stress levels, and metabolic adaptation. If you have been dieting for an extended period, your metabolism may have adapted downward. Track your weight and intake for 2-3 weeks, then adjust your calorie target by 100-200 calories if results do not match expectations.