TDEE Calculator
Calculate Total Daily Energy Expenditure with goal-based calorie targets and macronutrient breakdown.
Your measurements
Updates as you typePer-meal breakdown
Daily macros split across — meals| Per meal | Calories | Protein | Carbs | Fat |
|---|
Time to target weight
~3,500 kcal ≈ 1 lb of fat—
| Daily target | Calories | Daily change | Weeks to target | Pace |
|---|
Estimates assume a steady deficit/surplus and the rule of thumb that 1 lb of fat ≈ 3,500 kcal (≈ 7,700 kcal per kg). Real-world weight loss isn't linear — TDEE itself drops as you do, so sustained progress usually requires re-checking these numbers every few weeks.
Formula
- kg
- Body weight in kilograms
- cm
- Height in centimetres
- age
- Age in years
- s
- Sex constant: +5 for male, −161 for female (Mifflin-St Jeor)
- multiplier
- 1.2 (sedentary) → 1.9 (extra active)
- Formula = Mifflin-St Jeor
- Weight = —
- Height = —
- Age = —
- Plugged in: —
- BMR = —
- × activity — → TDEE = —
Mifflin-St Jeor (1990) is the modern default — accurate for the general population. Harris-Benedict (1984 revision) tends to read slightly higher. Katch-McArdle replaces the weight/height/age term with lean body mass derived from body-fat % — best when you know your composition. Activity multipliers turn BMR into TDEE: the total calories you burn on an average day at that lifestyle.
Examples
How It Works
TDEE (Total Daily Energy Expenditure) is calculated by multiplying your BMR by an activity factor that accounts for your daily physical activity level.
The calculator then provides calorie targets for different goals: weight loss requires eating below TDEE, weight gain requires eating above TDEE, and maintenance means eating at TDEE.
Tips & Best Practices
Frequently Asked Questions
How do I choose the right activity level?
Be honest about your overall daily activity. Sedentary means mostly sitting with no exercise. Lightly active means light exercise 1-3 days/week. Moderately active means moderate exercise 3-5 days/week. Choose based on your average week, not your best week.
What macronutrient split should I use?
The balanced split (30% protein, 40% carbs, 30% fat) works well for most people. Athletes may benefit from higher carbs, while those focusing on body composition may prefer higher protein. Consult a dietitian for personalized ratios.