TDEE Calculator

How it is calculated

The calculation starts from the Mifflin-St Jeor formula, regarded as the most accurate for estimating basal metabolism. We then multiply the BMR by the activity factor and arrive at the TDEE.

Keep in mind these are estimates. Real metabolism is shaped by genetics, body composition, and hormonal health, among other things. For guidance tailored to you, see a healthcare professional.

TDEE: total daily energy expenditure

TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day. It's computed as TDEE = BMR · activity factor, where BMR (Basal Metabolic Rate) is the energy used at rest. The most accurate population equation is Mifflin–St Jeor (1990): for men, BMR = 10·kg + 6.25·cm − 5·age + 5; for women, BMR = 10·kg + 6.25·cm − 5·age − 161. The older Harris–Benedict equation (1919, revised 1984) tends to overestimate. Katch–McArdle uses lean body mass instead and is preferred for trained individuals. Activity factors: sedentary 1.2 (desk job, no exercise); light 1.375 (1–3 sessions/week); moderate 1.55 (3–5/week); active 1.725 (6–7/week); very active 1.9 (athlete, twice-daily training). Example: a 30-year-old man, 75 kg, 175 cm has BMR ≈ 1,674 kcal; moderate activity gives TDEE ≈ 2,594 kcal/day.

Applications: cut, maintenance, bulk and macros

Use TDEE as the baseline for fat loss (deficit of −500 kcal/day ≈ 0.5 kg/week of weight loss, since 1 kg of fat ≈ 7,700 kcal), maintenance (= TDEE), or muscle gain (surplus of +300 to +500 kcal/day to limit fat gain). For macronutrients, common starting points are protein 1.6–2.2 g per kg of body weight (higher end during a cut), fat 0.8–1.2 g/kg (minimum 20% of calories for hormonal health), with the remainder coming from carbohydrates. Adjust every 2–4 weeks based on actual weight trend, not single-day fluctuations.