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Most Accurate TDEE Calculator

Not all TDEE calculators are created equal. Many websites use a single, outdated formula and call it a day — leaving you with an estimate that could be off by hundreds of calories. This calculator takes accuracy seriously by computing your TDEE across three independently validated equations (Mifflin-St Jeor, Harris-Benedict revised, and Katch-McArdle) and showing you the results side by side. If you know your body fat percentage, the Katch-McArdle formula — which factors in lean body mass — often provides the tightest estimate, especially for athletes or anyone with above- or below-average muscle mass. For the general population, the 2005 systematic review by Frankenfield et al. found that Mifflin-St Jeor predicts measured BMR within 10% for 82% of individuals, making it the gold-standard starting point.

Your Details

ℹī¸ Moderately Active Typically: Moderate exercise 3-5 days/week.

Example Use Cases

A recreational lifter with 15% body fat can compare the Katch-McArdle result against Mifflin-St Jeor. If the two agree within 100 kcal, high confidence in the estimate.

A person unsure of their body fat percentage should trust the Mifflin-St Jeor figure, which has the strongest validation data in the general population.

How to Interpret Your Results

When the three formulas agree closely (within 150 kcal), you can be fairly confident in your estimate. When they diverge, consider which formula best matches your body composition. If you have a low body fat percentage, Katch-McArdle is likely closest; otherwise, go with Mifflin-St Jeor.

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.

Page-Specific Notes

We display all three formulas side by side with their individual BMR and TDEE outputs. The 'recommended' badge is placed on Mifflin-St Jeor by default (per ADA guidance) but shifts to Katch-McArdle if the user enters a body fat percentage.

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

  1. 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.
  2. Roza AM, Shizgal HM. The Harris Benedict equation reevaluated. Am J Clin Nutr. 1984;40(1):168-182.
  3. McArdle WD, Katch FI, Katch VL. Exercise Physiology: Energy, Nutrition, and Human Performance. 5th ed. 2001.
Last updated: 2026-02-12Reviewed by: PhysiqueLogic Editorial Team

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.

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