TDEE Calculator — Total Daily Energy Expenditure
Your TDEE is the total number of calories you burn each day. Most moderately active adults need between 2,000 and 3,000 calories per day.
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns every day, including your basal metabolic rate plus all physical activity. Knowing your TDEE is the single most important step for any weight-management goal — whether you want to lose fat, gain muscle, or maintain your current physique. This calculator uses three scientifically validated formulas and lets you choose the one that best fits your situation.
Your Details
ℹ️ Moderately Active Typically: Moderate exercise 3-5 days/week.
How to Use This Calculator
- Enter your age, gender, weight, and height.
- Select your activity level from the five options provided.
- Optionally enter your body fat percentage for the Katch-McArdle formula.
- Click Calculate to see your BMR and TDEE across all formulas.
- Choose a goal (lose, maintain, or gain) to see adjusted calorie targets.
Specialised Versions
Frequently Asked Questions
Methodology & Limitations
Formulas Used
This calculator uses three peer-reviewed BMR equations: **Mifflin-St Jeor** (1990), **Harris-Benedict (revised)** (1984), and **Katch-McArdle** (1996). Each BMR is multiplied by a standard physical activity level (PAL) factor to estimate TDEE.
Limitations
TDEE estimates can vary ±10–15% from actual expenditure. Factors like genetics, NEAT (non-exercise activity thermogenesis), hormonal status, and medication use are not captured. Use the result as a starting point and adjust based on real-world results over 2–4 weeks.
Sources & Citations
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
- Roza AM, Shizgal HM. The Harris Benedict equation reevaluated. Am J Clin Nutr. 1984;40(1):168-182.
- McArdle WD, Katch FI, Katch VL. Exercise Physiology: Energy, Nutrition, and Human Performance. 5th ed. 2001.
Medical Disclaimer: This calculator provides estimates based on published formulas and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or exercise routine.
📧 Get Your Free 7-Day Macro & Calorie Targets Cheat Sheet
Based on your results — personalized targets plus meal-timing tips. No spam, unsubscribe anytime.
We respect your privacy. No spam, unsubscribe anytime.