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TDEE Calculator

Calculate your Total Daily Energy Expenditure. Know exactly how many calories you burn, then plan to cut, maintain, or bulk.

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If known, enables the Katch-McArdle formula (most accurate)

Your Results

Fill out the form to calculate your Total Daily Energy Expenditure.

Understanding Your TDEE

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolism, daily activities, and exercise.

How It's Calculated

  • BMR (Basal Metabolic Rate): Calories your body burns at complete rest just to keep you alive
  • Activity Multiplier: Factor based on how active you are throughout the day
  • TDEE = BMR × Activity Multiplier

About the Formulas

  • Mifflin-St Jeor: Most accurate for the general population. Uses weight, height, age, and sex.
  • Harris-Benedict: Classic formula from 1919 (revised 1984). Good for comparison.
  • Katch-McArdle: Uses lean body mass. Most accurate if you know your body fat percentage.

Using Your TDEE

  • To lose fat: Eat 300-500 calories below your TDEE (creates ~1 lb/week deficit)
  • To maintain: Eat at your TDEE
  • To build muscle: Eat 200-300 calories above your TDEE (lean bulk)

These are starting points. Track your weight and progress for 2-3 weeks, then adjust. If you're not seeing results, your actual TDEE may be slightly different.

Want your full macro breakdown? Use our Macro Calculator to get protein, carbs, and fat targets based on your TDEE.