TDEE Calculator (Total Daily Energy Expenditure)
Your TDEE is the total calories you burn in a day. We estimate it with the Mifflin-St Jeor equation and an activity multiplier, then compare it to the average adult and show cut/bulk targets.
Example: with Age 30 yrs · Weight 170 lb · Height 5 ft · Activity level Moderate (3-5 days/wk) → Your TDEE (maintenance): 2,644 cal/day.
- BMR (at complete rest)1,706 cal/day
- vs the average adult+144 vs the 2,500-cal average
- Mild weight loss (-250 cal)2,394 cal/day
Computed by the calculator below using its default values. Change any input to see your own numbers.
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Learn moreWhat TDEE means
TDEE (Total Daily Energy Expenditure) is roughly the calories you burn in 24 hours — your BMR (resting metabolism) multiplied by an activity factor. Eat at your TDEE to maintain weight, ~500 below it to lose about a pound a week, or ~500 above to gain. It is an estimate; track for 2–3 weeks and adjust to your real results.
Activity multiplier reference
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Light | Exercise 1–3 times/week | 1.375 |
| Moderate | Exercise 3–5 times/week (4–5 in some scales) | 1.55 |
| Active | Daily exercise or intense exercise 6–7 days/week | 1.725 |
| Very Active | Very intense exercise daily, or physical job | 1.9 |
Choosing a BMR formula
Mifflin-St Jeor is the most broadly accurate formula for most people and is the default here. Harris-Benedict is the older, original equation — it tends to run slightly higher. Katch-McArdle uses your lean body mass instead of total weight, which can be more accurate if you know your body fat percentage (see our Body Fat Calculator), especially for leaner or more muscular people.
How it’s calculated & sources
BMR uses one of three selectable formulas. Mifflin-St Jeor (default): 10×kg + 6.25×cm − 5×age + 5 (men) or −161 (women). Harris-Benedict: 88.362 + 13.397×kg + 4.799×cm − 5.677×age (men) or 447.593 + 9.247×kg + 3.098×cm − 4.330×age (women). Katch-McArdle: 370 + 21.6×lean-mass-kg, where lean-mass-kg = weight-kg × (1 − body fat % ÷ 100). TDEE = BMR × activity factor (1.2 sedentary to 1.9 very active). We compare TDEE to the average adult daily need (2,000 women / 2,500 men) and show per-goal calorie targets from mild (±250 cal) to extreme (−750 cal) adjustments.
Benchmarks: Mifflin-St Jeor equation (1990); average daily calorie needs ~2,000 (women) / ~2,500 (men) per NHS / USDA Dietary Guidelines.
Results update as you type and are general estimates, not personalized advice. Verify with a professional.
Frequently asked questions
Is TDEE the same as maintenance calories?
Yes — eating at your TDEE should hold your weight steady. Below it you lose, above it you gain.
Why does my TDEE differ from other calculators?
Different equations (Mifflin-St Jeor vs Harris-Benedict) and activity factors vary. Mifflin-St Jeor is the most accurate for most people.
How accurate is this?
Within ~10% for most adults. Use it as a starting point and adjust based on 2–3 weeks of real weight and intake data.
What is Katch-McArdle and when should I use it?
It's a BMR formula based on lean body mass rather than total weight, so it needs your body fat percentage. It can be more accurate for lean or muscular people — use our Body Fat Calculator first if you don't know your percentage.
What's the difference between the calorie goals shown?
They're different rates of change: mild (±250 cal/day) is a slower, easier-to-sustain pace; the standard 500 cal/day target is roughly a pound a week; extreme (−750 cal/day) is a faster loss rate typically only recommended short-term and under guidance.