TDEE Calculator
Total Daily Energy Expenditure: how many calories you burn per day at your activity level, with goal calories for losing or gaining weight, macros, BMI and a choice of Mifflin-St Jeor, Harris-Benedict or Katch-McArdle.
How it works
TDEE = BMR × activity factor (1.2–1.9) · BMR (Mifflin-St Jeor) = 10×kg + 6.25×cm − 5×age + 5 (men) / − 161 (women) · goal calories = TDEE ± 250, 500 or 1,000 kcal · macro grams = calories × share ÷ 4 (protein, carbs) or ÷ 9 (fat)
Your total daily energy expenditure is everything you burn in a day: basal metabolism, digesting food, daily movement and exercise. The calculator estimates BMR with Mifflin-St Jeor by default (the revised Harris-Benedict, Katch-McArdle and Cunningham equations are under More options; the last two use lean mass from your body fat percentage) and multiplies it by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active and 1.9 very active. The goal table adds or removes 250, 500 or 1,000 kcal a day — about 0.5, 1 or 2 lb a week by the 3,500-kcal-per-pound rule — and never goes below 1,200 kcal a day for women or 1,500 for men, the usual floors without medical supervision. Macros split the calories into protein and carbohydrate at 4 kcal per gram and fat at 9 kcal per gram. The factors are population averages, so treat the result as a starting point and adjust by what the scale does over 2–3 weeks.
Worked example
A 30-year-old man, 5′9″ and 170 lb (175.26 cm, 77.11 kg), who trains 3–5 times a week: BMR = 10×77.11 + 6.25×175.26 − 5×30 + 5 = 1,721 kcal, and TDEE = 1,721 × 1.55 = 2,668 kcal a day (18,678 kcal a week). To lose about 1 lb a week he would eat 2,168 kcal; to gain, 3,168. With a moderate-carb split (30/35/35) his maintenance macros are 200 g protein, 104 g fat and 233 g carbohydrate.
Sources: Mifflin MD et al. (1990) — A new predictive equation for resting energy expenditure · Frankenfield D et al. (2005) — Comparison of predictive equations for resting metabolic rate · NIDDK — Body Weight Planner and weight management
Frequently asked questions
Which activity level should I pick?
Most desk workers who train 3–4 times a week are "light" to "moderate". People consistently overestimate — when in doubt, pick the lower level and adjust from results. The activity table shows your TDEE at every level so you can see the spread.
Why am I not losing at my calculated deficit?
The estimate can be off ±10%, food logging usually undercounts, and burn drops slightly as you lose weight. Track 2–3 weeks of real data and adjust 100–200 kcal at a time.
Does TDEE change as I lose weight?
Yes — a lighter body burns fewer calories. Recalculate every 10–15 lb of change.
Should I use Katch-McArdle instead of Mifflin-St Jeor?
Only if you know your body fat percentage reasonably well (a DEXA scan, calipers by a trained person, or a good smart scale trend). Katch-McArdle and Cunningham work from lean mass, so they are often closer for lean, muscular people and can read high or low if the body fat figure is off.
What is the lowest calorie target the calculator will suggest?
It holds loss targets at 1,200 kcal a day for women and 1,500 for men, the floors commonly used without medical supervision. If your maintenance is already near that, it suggests adding activity rather than cutting further.
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This is a general educational estimate, not medical advice. Bodies differ — for decisions about diet, training, medication or health conditions, talk to a doctor or registered dietitian.