TDEE Calculator: Estimate Your Daily Calorie Needs

Calculate your Total Daily Energy Expenditure using science-backed formulas. Get calorie targets for fat loss, maintenance, and muscle gain.

Important: This calculator provides estimates only. Results vary by individual. Consult a professional before making dietary changes.

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Required for accurate BMR calculation
years
Ages 15-100 supported
kg
cm
Mifflin-St Jeor is most accurate for general population

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Fill in your information and click "Calculate My TDEE" to see your estimated daily calorie needs.

The Science Behind TDEE

Understanding how we calculate your daily calorie needs

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What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It consists of three main components:

  • BMR (60-70%): Basal Metabolic Rate - calories burned at complete rest
  • TEF (10%): Thermic Effect of Food - calories used to digest food
  • Activity (20-30%): Physical activity and exercise
Pie chart showing the components of total daily energy expenditure, including basal metabolic rate, physical activity, and thermic effect of food

Typical components of total daily energy expenditure shown for general illustration. Actual proportions vary between individuals.

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BMR Calculation Methods

We offer three scientifically validated formulas:

Mifflin-St Jeor (1990)

Most accurate for the general population. Default recommendation.

Men: (10×weight) + (6.25×height) - (5×age) + 5 Women: (10×weight) + (6.25×height) - (5×age) - 161
Harris-Benedict Revised (1984)

Classic equation with improved accuracy from the 1919 original.

Katch-McArdle

Uses lean body mass - ideal for athletes who know their body fat %.

BMR = 370 + (21.6 × Lean Body Mass in kg)
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Activity Multipliers

Your BMR is multiplied by an activity factor based on your lifestyle:

Activity LevelMultiplierDescription
Sedentary1.2Little or no exercise
Lightly Active1.375Light exercise 1-3 days/week
Moderately Active1.55Moderate exercise 3-5 days/week
Very Active1.725Hard exercise 6-7 days/week
Extremely Active1.9Very hard exercise & physical job

📚 Scientific References

Our calculator is based on peer-reviewed research and validated equations

1

Mifflin-St Jeor Equation

Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition. 1990;51(2):241-247.

PubMed: 2305711 ↗
2

Harris-Benedict Equation (Revised)

Roza AM, Shizgal HM. "The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass." American Journal of Clinical Nutrition. 1984;40(1):168-182.

PubMed: 6741850 ↗
3

Katch-McArdle Formula

McArdle WD, Katch FI, Katch VL. "Exercise Physiology: Nutrition, Energy, and Human Performance." 8th Edition. Lippincott Williams & Wilkins, 2014.

Standard textbook reference for exercise physiology
4

Accuracy Comparison Study

Frankenfield D, Roth-Yousey L, Compher C. "Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults." Journal of the American Dietetic Association. 2005;105(5):775-789.

PubMen: 15883556 ↗
5

Physical Activity Level Guidelines

FAO/WHO/UNU Expert Consultation. "Human energy requirements: Report of a Joint FAO/WHO/UNU Expert Consultation." Food and Agriculture Organization, 2004.

FAO Report ↗
6

Dietary Guidelines

U.S. Department of Agriculture and U.S. Department of Health and Human Services. "Dietary Guidelines for Americans, 2020-2025." 9th Edition. December 2020.

DietaryGuidelines.gov ↗

📊 About Accuracy

According to research published in the Journal of the American Dietetic Association, the Mifflin-St Jeor equation was found to be the most reliable for estimating BMR, predicting actual resting metabolic rate within 10% for more individuals than other equations tested. However, individual variation exists, and these calculations should be used as a starting point, adjusted based on real-world results.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest - just to keep you alive (breathing, circulation, cell production). It typically accounts for 60-70% of total calories burned.

TDEE (Total Daily Energy Expenditure) includes your BMR plus all additional calories burned through daily activities, exercise, and digesting food. TDEE is the number you should use for diet planning.

Our calculator uses the Mifflin-St Jeor equation, which research shows predicts actual metabolic rate within ±10% for most people. However, individual factors like genetics, hormones, body composition, and medical conditions can affect accuracy.

Recommendation: Use your calculated TDEE as a starting point. Track your weight for 2-4 weeks, then adjust calories up or down based on actual results.

For safe, sustainable weight loss:

  • Mild deficit (250 cal): Lose ~0.25 kg (0.5 lb) per week - most sustainable
  • Moderate deficit (500 cal): Lose ~0.5 kg (1 lb) per week - standard recommendation
  • Aggressive deficit (750+ cal): Faster loss but harder to maintain and may affect muscle

Important: Never eat below your BMR for extended periods. Include protein (1.6-2.2g/kg) and resistance training to preserve muscle mass.

  • Mifflin-St Jeor: Best for most people. Research shows it's the most accurate for the general population.
  • Harris-Benedict: Alternative option, slightly older formula but still widely used.
  • Katch-McArdle: Best for lean/athletic individuals who know their body fat percentage, as it accounts for lean body mass.

If unsure, stick with Mifflin-St Jeor - it's our default for good reason.

Recalculate your TDEE when:

  • Your weight changes by 5+ kg (10+ lbs)
  • Your activity level significantly changes
  • Every 4-6 weeks during active weight loss/gain
  • If progress stalls for more than 2-3 weeks

No. All calculations happen entirely in your browser. We don't collect, store, or transmit any of your personal health information. Your privacy is fully protected.

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⚠️ Medical Disclaimer

This calculator provides estimates for informational and educational purposes only. It is not intended as medical advice, diagnosis, or treatment.

Individual metabolic rates vary based on factors including genetics, hormones, medications, and health conditions not captured by these calculations.

Always consult a qualified healthcare provider or registered dietitian before:

  • Starting any new diet or nutrition program
  • Making significant changes to caloric intake
  • If you have any medical conditions
  • If you are pregnant or nursing

Last reviewed: July 2026