TDEE Calculator
Use this TDEE Calculator to estimate your Total Daily Energy Expenditure — the total number of calories your body burns each day from resting metabolism plus all daily activity. TDEE is the single most useful number for any nutrition goal: eat at TDEE to maintain your weight, below it to lose, above it to gain. Choose between the Mifflin–St Jeor equation (default, no body fat % needed) and the Katch–McArdle formula (more accurate if you know your body fat percentage), and see five calorie targets from aggressive cut to aggressive bulk.
TDEE Calculator
Total Daily Energy Expenditure & calorie targets
~2 lb/wk loss
~1 lb/wk loss
~1 lb/wk gain
~2 lb/wk gain
📐 How TDEE Is Calculated
TDEE is a two-step calculation. First, you estimate the calories your body burns at complete rest (your Basal Metabolic Rate or BMR). Then you scale that number up based on how active you are throughout the day.
If imperial units are entered, the calculator automatically converts pounds and feet/inches to kilograms and centimeters before applying the formula. W = weight in kg, H = height in cm, A = age in years, LBM = weight × (1 − body fat %).
📊 Calorie Targets at a Glance
Roughly 3,500 calories equal one pound of body fat (about 7,700 calories per kilogram). That math gives the standard five-target breakdown most nutritionists use. Pick the smallest deficit or surplus that still moves you toward your goal — sustainability beats aggression every time.
| Goal | Adjustment | Expected Result |
|---|---|---|
| Aggressive Cut | TDEE − 1,000 | ~2 lb (0.9 kg) per week loss — harder to sustain, can affect energy and muscle |
| Mild Cut | TDEE − 500 | ~1 lb (0.45 kg) per week loss — the sustainable sweet spot for most people |
| Maintenance | TDEE | Body weight stays stable; ideal for body recomposition with resistance training |
| Mild Bulk | TDEE + 500 | ~1 lb (0.45 kg) per week gain — favors muscle if paired with strength training |
| Aggressive Bulk | TDEE + 1,000 | ~2 lb (0.9 kg) per week gain — usually adds more fat than muscle |
🌐 Mifflin–St Jeor vs. Katch–McArdle
The calculator gives you two BMR formula choices. They use different inputs and serve different users — the right pick depends on whether you know your body fat percentage.
Mifflin–St Jeor (1990)
Best for most people. No body fat measurement needed.
Katch–McArdle
More accurate if you know your body fat percentage.
Quick guide: Mifflin–St Jeor is the safe default. Switch to Katch–McArdle only if you have a recent, reliable body fat measurement — otherwise a bad body fat number will make Katch–McArdle less accurate, not more.
⚠️ What TDEE Doesn’t Tell You
TDEE is a useful planning number, but it’s an estimate built from population averages. A few things it can’t capture on its own:
Activity Self-Reporting
Most people overestimate how active they are. If your weight isn’t responding to your calorie target, your activity factor is the first thing to lower.
NEAT & Hidden Movement
Non-Exercise Activity Thermogenesis (fidgeting, posture, walking around) varies hugely between people and isn’t captured by activity tiers.
Adaptive Metabolism
In a long calorie deficit, your body conserves energy. Real TDEE drops by 5–15% during sustained dieting, so targets need periodic adjustment.
Medical & Hormonal Factors
Thyroid function, insulin resistance, medications, and pregnancy all shift TDEE in ways formulas can’t predict. Lab measurement is the only true reference.
💡 How to Use Your TDEE
The number is just a starting point — the real work is testing and adjusting based on what your body actually does. Here’s the workflow most coaches use:
🔗 Related Calculators
TDEE is the calorie side of the equation. Pair it with these tools for a fuller picture of body composition and growth:
