TDEE Calculator
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TDEE Calculator

Calculate your Total Daily Energy Expenditure to find your maintenance calories, then set a goal to cut or bulk.

Providing your body fat % enables a more accurate calculation using the Katch-McArdle formula. Leave blank to use the standard Mifflin-St Jeor equation.

How TDEE is Calculated

This calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate formula for estimating BMR in most people.

For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Your TDEE is then calculated by multiplying your BMR by an activity multiplier:

  • Sedentary: BMR × 1.2
  • Lightly Active: BMR × 1.375
  • Moderately Active: BMR × 1.55
  • Very Active: BMR × 1.725
  • Extra Active: BMR × 1.9

⚠️ Medical Disclaimer

This calculator provides estimates only. Results are based on population averages and may not accurately reflect your individual metabolism. This tool is for informational purposes only and does not constitute medical advice. Consult a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.

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What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including base metabolic rate and activity. Use this to determine your maintenance calories, or calculate targets for cutting (fat loss) or bulking (muscle gain).

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