Calculate your Total Daily Energy Expenditure (TDEE) — your daily maintenance calories — from your age, sex, weight, height and activity level. This TDEE and maintenance calorie calculator gives you your BMR, TDEE across activity levels, goal calories for cutting or bulking, and a macro breakdown (protein, carbs, fat). Uses Mifflin-St Jeor by default and Katch-McArdle when you know body fat %. Works in kg/cm and lbs/ft-in.
Maintenance calories = TDEE. Eat at TDEE to maintain, 300–500 below to lose ~0.5 kg (1 lb)/week, 250–500 above to gain. See Calorie Calculator and BMI Calculator for related planning.
Enter your details below. Optional body fat switches to the lean-mass Katch-McArdle formula; otherwise Mifflin-St Jeor is used. TDEE = BMR × activity factor. Choose a goal (lose / maintain / gain) to see calorie targets and macros.
Total Daily Energy Expenditure Calculator
TDEE is the total calories your body burns in 24 hours. It is your maintenance calories — eat at this number and your weight stays stable. Your TDEE is built from four components, and your Basal Metabolic Rate (BMR) is the biggest one at ~60–70% of the total:
Energy to keep you alive at rest: breathing, circulation, brain and organ function.
Steps, standing, fidgeting, chores — the main reason two people with the same stats can have very different TDEEs.
Intentional training. A hard lifting session burns ~200–400 kcal for most people — far less than wearables often report.
Calories to digest food. Protein has the highest TEF (20–30%), carbs 5–10%, fat 0–3%.
Understanding TDEE removes guesswork. Whether your goal is fat loss, muscle gain, or recomposition, TDEE is the anchor for any nutrition plan. Compare it with your BMI to see weight category alongside calorie needs, or use the Calorie Calculator for a simplified single-formula view.
This calculator estimates your BMR with a validated equation, then multiplies by an activity factor to get TDEE. It uses the two most respected formulas in nutrition research:
Published 1990 (Am J Clin Nutr; Mifflin et al.). Recommended by the Academy of Nutrition and Dietetics. Predicts RMR within ~10% for ~82% of non-obese adults.
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
BMR = 370 + 21.6 × lean body mass (kg)
Lean mass = weight × (1 − body fat % ÷ 100). This uses metabolically active tissue rather than total weight. Best for athletes or lifters with a reliable body fat measurement (DEXA, hydrostatic, skilled calipers). Use Mifflin-St Jeor if your body fat comes only from a bathroom smart scale — the error can exceed the formula’s advantage.
TDEE = BMR × activity factor (1.2 – 1.9)
The factor covers your whole day, lifting included. Do not add workout burns on top — see the Activity Guide below to avoid double-counting, the most common TDEE mistake.
Both formulas are widely used, but they shine in different situations. This calculator auto-selects Katch-McArdle only when you provide body fat %; otherwise it uses Mifflin-St Jeor.
| Feature | Mifflin-St Jeor | Katch-McArdle |
|---|---|---|
| Published | 1990 (Mifflin et al., Am J Clin Nutr) | 1980s–90s (Exercise Physiology literature) |
| Inputs | Weight, height, age, sex | Lean body mass (weight + body fat %) |
| Best for | General population, default when body fat unknown | Lean/athletic when body fat is measured reliably |
| Accuracy | Within 10% for ~82% non-obese, ~70% obese (Frankenfield 2005) | Can be closer for athletic groups, but only with accurate body fat |
| Common pitfall | Ignores muscle vs fat — over- or underestimates for very muscular/lean | Garbage in, garbage out — a 3% body fat error swings BMR by ~65 kcal |
| Related | Harris-Benedict (1919/1984) — older, tends to overestimate ~5% | Cunningham (1980): BMR = 500 + 22 × lean mass — similar family |
Reference: Frankenfield et al., J Am Diet Assoc 2005 comparison of predictive equations. See References below. If you are unsure of body fat, leave the field blank — Mifflin-St Jeor is the safer default.
Example — 30-year-old male, 80 kg, 175 cm, moderately active (×1.55), no body fat entered (Mifflin-St Jeor):
Step 1 — Calculate BMR (Mifflin-St Jeor, male)
BMR = 10 × 80 + 6.25 × 175 − 5 × 30 + 5
BMR = 800 + 1,093.75 − 150 + 5
BMR = 1,749 kcal/day (resting)
Step 2 — Apply activity factor
Moderately Active = 1.55
TDEE = 1,749 × 1.55
TDEE = 2,711 kcal/day (maintenance)
Step 3 — Set a goal
Fat loss (0.5 kg/week): 2,711 − (0.5 × 7,700 ÷ 7) ≈ 2,711 − 550 = 2,161 kcal/day
Lean gain: 2,711 + 250–500 = 2,961–3,211 kcal/day + strength training
Step 4 — Split macros (example 30/40/30 at maintenance)
Protein 30% → 203 g, Carbs 40% → 271 g, Fat 30% → 90 g
Tip: Katch-McArdle for the same person at 15% body fat → lean mass = 68 kg → BMR = 370 + 21.6×68 = 1,839 kcal → TDEE 2,850 kcal — ~140 kcal higher because lean mass drives resting burn more than fat.
The multiplier reflects your whole day, not your best hour in the gym. Pick the row that matches a typical week. When between two rows, choose the lower one — the TDEE error from one level too high is ~200–400 kcal/day, enough to stall fat loss.
| Level | Multiplier | What it looks like | Steps (approx) |
|---|---|---|---|
| Sedentary | ×1.20 | Desk job, little/no exercise, driving most places | ~3k–5k / day |
| Lightly Active | ×1.375 | Light exercise 1–3 days/week (walks, casual gym) | ~6k–8k / day |
| Moderately Active | ×1.55 | Moderate exercise 3–5 days/week | ~8k–12k / day |
| Very Active | ×1.725 | Hard exercise 6–7 days/week or active job + lifting | ~12k–16k / day |
| Extra Active | ×1.90 | Physical job + daily hard training | ~16k+ / day |
| Extremely Active | ×2.10 | Athlete, two-a-day intense training — rarely needed | — |
Lifting counts as part of the multiplier — do not add watch or gym-machine burns on top. A hard weight session is ~200–400 kcal; lifting's real value is muscle built over weeks, not burn in the hour.
Cross-check with steps: if your watch averages 11k steps but you picked Very Active, or 4k steps but you picked Moderate, your choice is likely off. Recheck after 2 weeks of weight trends.
Calories at complete rest. It does not include walking, working, or exercise. Useful for understanding your floor, but you should never eat below BMR long-term without supervision.
BMR plus all activity + TEF. This is the number to plan meals around. Shown above as your maintenance calories.
Example: BMR 1,749 → Sedentary TDEE 2,099, Light 2,405, Moderate 2,711, Very Active 3,017. Same person, different day. That is why the calculator shows TDEE at your selected level and why choosing the correct level matters more than picking a fancier formula.
Subtract 300–500 kcal/day from TDEE. A 500 kcal daily deficit ≈ 0.45 kg (1 lb) fat per week — the most evidence-based sustainable rate for preserving muscle. Very low deficits (750) speed loss but increase hunger and muscle loss risk. Pair with higher protein (30–40% of calories, ~1.6–2.2 g/kg), fiber and strength training. Track the BMI trend alongside weight for context.
Eat at TDEE. Ideal for recomposition when paired with progressive lifting, or for holding a new weight after a cut. If weight drifts, adjust ±100–200 kcal and re-weigh daily, comparing weekly averages to smooth water-weight noise.
Add 250–500 kcal above TDEE for lean bulk. Start at +250–300 to minimize fat gain; add carbs around training (40–50% of calories). Without resistance training, a surplus mostly adds fat. Aim for ~0.25 kg (0.5 lb) per week for lean gains.
Bigger bodies need bigger numbers: a 90 kg man needs more TDEE than a 55 kg woman — always use your own inputs, not generic “2,000 kcal for women, 2,500 for men” averages which can be ±500–800 kcal off.
All TDEE formulas are validated estimates with real-world wiggle. Understanding the wiggle helps you use the number correctly.
Eat at the calculated maintenance for 10–14 days, weigh daily, compare weekly averages. If average weight is rising, your true TDEE is lower — cut 100–200 kcal and recheck. If falling, your TDEE is higher — add 100–200 kcal. Stable weight means the estimate is close. This self-calibration beats any equation.
Compare results across calculators — variations of 200–300 kcal are common due to different formulas and multiplier interpretations. Trust the trend in your weight, not a single number. See References for sources.
TDEE is not static. Recalculate every 4–6 weeks or whenever weight shifts by 3–5 kg (5–10 lb), activity changes, or season/lifestyle shifts affect daily steps. Each 10 kg of weight change can move BMR by 100–150 kcal/day; aging lowers BMR ~2% per decade after 30. Keep the target current to avoid plateaus.
Tip: update the calculator with your new weight and the same honest activity level — do not change the multiplier just because progress slowed without checking steps and training volume first.
For a full health picture, pair TDEE with BMI, sleep, hydration and strength trends. Explore more in Health Calculators or browse all calculators.
Evidence behind the formulas and accuracy statements on this page.
This page summarizes peer-reviewed methods for general information. Individual calorie needs should be validated with real weight trends and professional advice where appropriate.
This TDEE calculator provides estimated results based on scientific formulas. It is for educational and informational purposes only.
Individual caloric needs vary based on metabolism, genetics, muscle mass, hormone levels and lifestyle. Consult a qualified healthcare professional or registered dietitian before making significant dietary changes.
Results are most accurate for adults aged 15–80. This tool should not be used for clinical diagnosis or medical treatment planning.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours, including your Basal Metabolic Rate (BMR), physical activity (exercise + daily movement), and the thermic effect of food (digestion). Eating at your TDEE maintains weight; eating below causes fat loss and above supports muscle gain.
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Content Updated At : 29/08/2026
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