TDEE Calculator & BMR
Calculate your daily calorie needs free with Mifflin-St Jeor, Harris-Benedict and Katch-McArdle formulas. 5 activity levels. Includes macros & BMR.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a full day, including your basal metabolic rate (BMR), digestion, and all physical activity. Knowing your TDEE is essential for any body composition goal: consuming fewer calories than your TDEE leads to weight loss, consuming more leads to weight gain, and matching it maintains your current weight. To understand the difference with basal metabolic rate, read our article on TDEE vs BMR.
How to use this calculator
Enter your sex, age, weight and height. Select your typical physical activity level — this is the most determining factor in the result. Choose your preferred formula: Mifflin-St Jeor is the most scientifically recommended. If you know your body fat percentage, use Katch-McArdle for greater precision. The result will show your maintenance calories, deficit and surplus, along with a recommended macronutrient distribution.
Activity multipliers
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Office work, no exercise | × 1.2 |
| Lightly active | Light exercise 1-3 days/week | × 1.375 |
| Moderately active | Moderate exercise 3-5 days/week | × 1.55 |
| Very active | Intense exercise 6-7 days/week | × 1.725 |
| Extra active | Intense physical work + daily exercise | × 1.9 |
FAQ
1How often should I recalculate my TDEE?
It's recommended to recalculate every 4-6 weeks or when you've lost/gained more than 3-4 kg, as your basal metabolism changes with body weight.
2What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body consumes at complete rest for vital functions. TDEE also includes all your daily physical activity, so it is always higher than BMR.
3How much of a calorie deficit is safe for weight loss?
A deficit of 300-500 kcal/day is considered safe and sustainable, corresponding to a loss of 0.3-0.5 kg per week. Deficits greater than 1000 kcal/day can cause muscle loss and negative metabolic effects.
4How accurate is the TDEE calculator?
TDEE formulas are estimates with a 10-15% margin of error. They are an excellent starting point, but you should adjust calories based on your actual progress over 2-3 weeks.
5Which formula is more accurate: Mifflin-St Jeor or Harris-Benedict?
Recent studies indicate that Mifflin-St Jeor is more accurate for most people. Harris-Benedict tends to slightly overestimate caloric expenditure, especially in overweight individuals.