TDEE Calculator | Free Total Daily Energy Expenditure Tool
Calculate your Total Daily Energy Expenditure (TDEE), BMR, calorie targets, and macros. Uses 3 formulas with activity level adjustment and metabolic adaptation tracking.
📖 Want to understand your results?
Read our complete guide to the TDEE Calculator — with real-world examples, expert insights, and pro tips.
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How to Use the TDEE Calculator
- Enter your stats: Height, weight, age, and gender. Switch between metric (cm/kg) and imperial (ft/lbs) units.
- Add body fat (optional): Enter your body fat percentage to unlock the more accurate Katch-McArdle formula.
- Select a formula: Mifflin-St Jeor is the most accurate for the general population. Harris-Benedict is the classic standard. Katch-McArdle is best if you know your body fat %.
- Choose activity level: Match your daily routine and exercise frequency. Step count ranges help you choose accurately.
- Set your goal: From aggressive weight loss (-1,000 kcal/day) to fast muscle gain (+500 kcal/day).
- Track adaptation: Use the Metabolic Adaptation Check after 4-6 weeks to recalibrate your TDEE based on real-world results.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a single day, including everything from breathing and digesting food to exercising and fidgeting. Understanding your TDEE is the foundation of any successful weight management plan.
TDEE is composed of four main components:
- BMR (Basal Metabolic Rate): 60-75% of TDEE. Calories needed at complete rest for vital functions.
- TEF (Thermic Effect of Food): ~10% of TDEE. Calories burned during digestion and nutrient absorption.
- NEAT (Non-Exercise Activity Thermogenesis): 15-30% of TDEE. Calories burned from daily movements like walking, standing, and fidgeting.
- Exercise Activity Thermogenesis (EAT): 5-10% of TDEE. Calories burned during intentional exercise.
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TDEE Formulas Compared
Mifflin-St Jeor (1990)
Most accurate for the general population. Used by most modern dietitians and health organizations. Underestimates in very muscular individuals.
Men: 10W + 6.25H - 5A + 5
Women: 10W + 6.25H - 5A - 161
Harris-Benedict (1919/1984)
The original BMR formula. Revised in 1984 for better accuracy. Slightly overestimates in overweight individuals but well-studied.
Men: 13.397W + 4.799H - 5.677A + 88.362
Women: 9.247W + 3.098H - 4.330A + 447.593
Katch-McArdle (1975)
Most accurate if you know your body fat percentage. Uses lean body mass instead of total weight. Preferred by athletes and bodybuilders.
BMR = 370 + (21.6 × LBM)
LBM = Lean Body Mass (kg)
TDEE Calculator Pros & Cons
Pros
- ✅ 3 formulas with activity adjustment
- ✅ Goal presets & macro breakdown
- ✅ Free forever — no subscriptions
- ✅ Works offline after page load
- ✅ No sign-up or email required
Cons
- ✗ No Excel/CSV export option
- ✗ No dedicated mobile app
Reviewed by Dr. Sarah Mitchell
Health & Nutrition SpecialistRegistered dietitian and exercise physiologist with 12+ years of clinical experience.
Frequently Asked Questions
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day. It's calculated by first estimating your BMR using a formula like Mifflin-St Jeor, then multiplying by an activity factor based on your exercise and daily movement levels.
How is TDEE different from BMR?
BMR is the calories your body burns at complete rest (just breathing, heartbeat, cell function). TDEE adds digestion and all activity on top of BMR. Your BMR typically accounts for 60-75% of your TDEE.
Can I use the TDEE calculator to lose weight?
Yes! To lose weight, eat fewer calories than your TDEE. Our calculator has built-in goal presets that automatically subtract 500 or 1,000 calories for weight loss. We also show macro breakdowns optimized for fat loss.
How accurate is this TDEE calculator?
Our calculator uses the validated Mifflin-St Jeor formula, which is accurate within 10% of measured BMR for most people. For even better accuracy, enter your body fat percentage to use the Katch-McArdle formula.
What is metabolic adaptation?
Metabolic adaptation is the body's natural response to weight loss — your TDEE decreases as you lose weight because a smaller body requires fewer calories. Our unique Metabolic Adaptation Check helps you recalibrate.
Which TDEE formula is most accurate?
The Mifflin-St Jeor formula is the most accurate for the general population. If you know your body fat percentage, Katch-McArdle is more accurate because it uses lean body mass. Harris-Benedict is the classic standard.
How do I use TDEE for bodybuilding or muscle gain?
To build muscle, eat 300-500 calories above your TDEE. Our calculator has built-in gain presets (+300 for moderate, +500 for aggressive). Use the macro breakdown to ensure adequate protein intake.
What's the difference between TDEE and maintenance calories?
They are the same thing. Your maintenance calories = your TDEE. Eating at your TDEE means your weight stays stable. Eating below causes weight loss, eating above causes weight gain.
Want to Learn More?
Check out our comprehensive guide for in-depth explanations, real-world examples, and expert tips.
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