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TDEE Calculator

Free TDEE calculator: get your BMR, maintenance calories and weight-loss or gain targets. Choose Mifflin-St Jeor, Harris-Benedict or Katch-McArdle.

✓ Tested formula & cited sources Checked against independent sources · Oct 18, 2026 Private: runs in your browser

Choose your preferred unit system. Imperial: pounds, feet, and inches. Metric: kilograms and centimeters.

Biological sex affects the BMR equation. Males and females have different resting metabolic rate formulas.

Used in Mifflin-St Jeor BMR equation — BMR declines with age

Pounds (lbs) for Imperial · Kilograms (kg) for Metric

Your height in feet (imperial only). For 5 ft 10 in, enter 5 here and 10 in the inches field.

Imperial only — remaining inches (0–11)

How physically active you are on a typical week. Most people overestimate their activity level - when in doubt, choose the lower option.

If entered, switches to the more accurate Katch-McArdle formula

Automatic uses Mifflin-St Jeor, or Katch-McArdle when you enter body fat %. Pick Harris-Benedict (revised 1984) to compare, or force Mifflin-St Jeor even with body fat entered. Katch-McArdle needs the body fat % field.

Results

Maintenance Calories — TDEE (Katch-McArdle)

2,043 kcal/day

Eating 2,043 kcal/day keeps your weight stable. Your body burns 1,702 kcal (83%) just existing — activity adds the remaining 340 kcal. To lose ~1 lb/week eat 1,543 kcal/day; to gain, eat 2,543. Treat this as a starting estimate (real-world error is ±10%, or 204 kcal): track your weight for 2–3 weeks and adjust by 100–200 kcal if it isn't moving as expected.

Formula Used
Katch-McArdle
BMR & TDEE Breakdown (illustrative split)
BMR: 1,702 · TEF: 204 · EAT: 41 · NEAT: 96 kcal/day
Calorie Targets
Maintain: 2,043 · Cut (-500 deficit, ~1 lb/wk): 1,543 · Bulk (+500 surplus, ~1 lb/wk): 2,543 kcal/day
Safe Minimum (Men)
Never go below 1,500 kcal/day
Recommended Daily Macros
Protein: 170g · Fat: 57g · Carbs: 212g
Macro Share of Calories vs Adult Ranges
Protein: 33% · Fat: 25% · Carbs: 42% of calories

Outside the National Academies adult acceptable macronutrient distribution ranges (protein 10–35%, fat 20–35%, carbs 45–65% of calories): carbs 42%. The split above is a high-protein starting point, so adjust it to your diet and training.

BMR vs TDEE (your numbers)
BMR 1,702 (83% of TDEE) · TDEE 2,043 kcal/day

BMR (1,702 kcal) is what you would burn lying at rest all day. TDEE (2,043 kcal) is BMR × 1.2, so eating, daily movement and exercise add 340 kcal. Use TDEE, not BMR, as your maintenance number.

Your TDEE at Each Activity Level
Sedentary ×1.2: 2,043 · Light Exercise ×1.375: 2,341 · Moderate Exercise ×1.55: 2,639 · Heavy Exercise ×1.725: 2,937 · Athlete ×1.9: 3,235
Mifflin-St Jeor BMR
1,737 kcal/day
Harris-Benedict BMR
1,804 kcal/day
Katch-McArdle BMR
1,702 kcal/day

The formula

TDEE = BMR × Activity Factor | BMR (Mifflin): 10W + 6.25H − 5A + S

BMR
Basal Metabolic Rate
Activity Factor
Physical Activity Multiplier
TDEE
Total Daily Energy Expenditure
TEF
Thermic Effect of Food
EAT
Exercise Activity Thermogenesis
NEAT
Non-Exercise Activity Thermogenesis
Katch-McArdle
Lean Mass Formula

Worked example — Age 30 years, Weight 170, Height — Feet 5 ft, Height — Inches 10 in

Maintenance Calories — TDEE (Katch-McArdle) = 2,043 kcal/day

Full explanation ↓

How TDEE Calculator Works

TDEE = BMR × Activity Factor | BMR (Mifflin): 10W + 6.25H − 5A + S

Total Daily Energy Expenditure multiplies your Basal Metabolic Rate (calories at rest) by an activity factor (1.2–1.9). If body fat % is known, Katch-McArdle is used instead for greater accuracy.

BMR
Basal Metabolic Rate — Calories burned at complete rest — your body's minimum energy requirement.
Activity Factor
Physical Activity Multiplier — 1.2 (sedentary) to 1.9 (athlete). Accounts for all movement and exercise on top of BMR.
TDEE
Total Daily Energy Expenditure — Total calories burned per day including all activity. This is your maintenance calorie target.
TEF
Thermic Effect of Food — ~10% of TDEE. Energy used to digest, absorb, and metabolize food. Protein has the highest thermic effect.
EAT
Exercise Activity Thermogenesis — Calories burned through deliberate exercise. Varies from 2% (sedentary) to 20% (athlete) of TDEE.
NEAT
Non-Exercise Activity Thermogenesis — All calories burned from non-exercise movement: walking to your car, fidgeting, standing, household chores. Highly variable between individuals.
Katch-McArdle
Lean Mass Formula — BMR = 370 + 21.6 × Lean Body Mass (kg). More accurate than Mifflin for lean athletes.
Total Daily Energy Expenditure (TDEE) is the sum of BMR, NEAT, EAT, and TEF

Worked Examples

Sarah (BMR ≈ 1,370 kcal/day) does moderate exercise 3–5 days a week and wants her maintenance calories, then a target to lose about 1 lb per week.

BMR = 1,370 kcal/day · Activity level = Moderate (×1.55)

TDEE = 1,370 × 1.55 ≈ 2,124 kcal/day maintenance. For ~1 lb/week loss, subtract a 500 kcal/day deficit → about 1,624 kcal/day.

TDEE is the calories Sarah burns on a typical day. Eating at 2,124 holds her weight; a 500-calorie daily deficit (~3,500 calories ≈ 1 lb of fat per week) sets up steady loss without crashing below her BMR.

Mark (BMR = 1,730 kcal/day) has a desk job and trains 1–2 days a week (light activity).

BMR = 1,730 kcal/day · Activity level = Light (×1.375)

TDEE = 1,730 × 1.375 ≈ 2,379 kcal/day maintenance.

Choosing the right multiplier matters more than the BMR itself: if Mark over-rated himself as "moderate" (×1.55) he'd estimate ~2,682 — a 300-calorie overshoot that would quietly stall fat loss.

A 45-year-old woman (60 kg, 165 cm) exercises 3–5 days a week and wants her maintenance calories and a weight-loss target.

Sex = Female · Age = 45 · Weight = 60 kg · Height = 165 cm · Activity level = Moderate (×1.55)

Mifflin-St Jeor BMR = 10×60 + 6.25×165 − 5×45 − 161 = 1,245 kcal/day. TDEE = 1,245.25 × 1.55 ≈ 1,930 kcal/day. A 250 kcal deficit gives about 1,680 and a 500 kcal deficit about 1,430 kcal/day.

BMR is about 65% of her TDEE (1 ÷ 1.55). A 1,000 kcal deficit would be about 930 kcal/day, which is below the 1,200 kcal safe minimum, so the calculator marks it as not recommended.

Understanding the Result

TDEE is the total calories your body burns each day, combining your resting metabolism with all physical activity. The TDEE pie breaks into four components: BMR (about 53–83% depending on the activity factor, since BMR = TDEE ÷ factor — the largest chunk by far), TEF (~10% — energy to digest, absorb, and metabolize food, with protein having the highest thermic effect at 20–30%), EAT (exercise calories — highly variable from 0% for sedentary people to 20%+ for athletes), and NEAT (non-exercise movement — the most variable component, ranging from 200 to 900+ calories per day between a desk worker and someone with an active job).

NEAT is the component you can most easily increase without formal exercise: standing instead of sitting, taking the stairs, fidgeting, and walking while on the phone can add 200–500 calories of daily burn. Eating at TDEE = maintain weight. Eating 500 kcal below = lose ~1 lb/week. Eating 500 kcal above = gain ~1 lb/week. However, these are approximations — the actual weight change per 500 kcal varies by individual due to metabolic adaptation, body composition, and the fact that not all calories are absorbed equally.

The macro split uses a standard high-protein approach: ~1g protein per pound of bodyweight, 25% of calories from fat, and the remainder from carbohydrates. Adjust macros based on your specific training goals and dietary preferences. A 30-year-old man who is 5 ft 10 in, weighs 180 lb and exercises moderately has a TDEE of about 2,760 calories (BMR 1,783 × 1.55) — a comfortable maintenance level that allows for flexible dieting while supporting their training.

How to Use

  1. Select your unit system (Imperial or Metric).
  2. Enter your sex, age, weight, and height.
  3. Select the activity level that best describes your typical week.
  4. Optionally enter body fat % to switch to the more accurate Katch-McArdle formula, or pick Mifflin-St Jeor, Harris-Benedict or Katch-McArdle yourself in the BMR Formula field.
  5. Use the goal matrix table to find your personalized calorie targets for any fitness goal.

Quick Reference

Sedentary (desk job)TDEE = BMR × 1.2 = 2,085 kcal/day
Light Exercise (1-2 days/wk)TDEE = BMR × 1.375 = 2,389 kcal/day
Moderate Exercise (3-5 days/wk)TDEE = BMR × 1.55 = 2,693 kcal/day
Heavy Exercise (6-7 days/wk)TDEE = BMR × 1.725 = 2,997 kcal/day
Athlete (2x/day)TDEE = BMR × 1.9 = 3,301 kcal/day
Example person (the calculator defaults)30-year-old man, 170 lb, 5'10" — Mifflin-St Jeor BMR 1,737 kcal/day
BMR as % of TDEE1 ÷ activity factor: about 83% (sedentary) down to 53% (athlete)
Protein Recommendation~1 g per lb of body weight
Safe Minimum (Women)1,200 kcal/day
Safe Minimum (Men)1,500 kcal/day
Weight Change Rate~500 kcal deficit/surplus = ~1 lb per week

Frequently Asked Questions

What is the difference between BMR and TDEE?
BMR is the calories burned doing absolutely nothing — just existing. TDEE adds all physical activity. TDEE is the number that matters for nutrition planning; BMR is only a component of it.
Is it safe to eat below 1,200 or 1,500 calories?
Eating below 1,200 calories (women) or 1,500 calories (men) is generally considered too low to do without medical supervision (NIDDK describes a supervised very-low-calorie diet as about 800 calories a day or less). Such low intakes risk nutrient deficiencies, muscle loss, gallstones, and metabolic adaptation. The calculator flags this in red.
When should I use the Katch-McArdle formula?
Use it when you know your body fat percentage from a reasonably reliable source (DEXA, a good set of calipers, or a quality scale). Katch-McArdle works from lean mass, so it suits lean or muscular people whose weight overstates their metabolism. If your body fat estimate is a guess, Mifflin-St Jeor is the safer default, because a wrong body fat figure makes Katch-McArdle wrong too.
How do I know which activity level to choose?
Be honest rather than aspirational. Sedentary = desk job, no exercise. Light = 1-2 intentional workouts. Moderate = 3-5 workouts where you actually sweat. Heavy = daily intense training. Athlete = twice-daily training or physically demanding job. Most people overestimate their activity level by one category, which can inflate their TDEE by 200-400 calories. When in doubt, choose the lower option.
What happens to my TDEE as I lose weight?
TDEE decreases as you lose weight because a smaller body requires less energy to maintain. This is called metabolic adaptation. A person who loses 30 lbs needs roughly 150-250 fewer calories per day to maintain their new weight (30 lb = 13.6 kg, and Mifflin-St Jeor drops 10 kcal of BMR per kg, so about 136 kcal of BMR, or about 210 kcal of TDEE at a 1.55 factor). This is why weight loss plateaus are normal — you need to periodically recalculate your TDEE as your weight changes. The calculator makes this easy by giving you updated numbers any time you change your inputs.
How much does NEAT vary between individuals?
NEAT (Non-Exercise Activity Thermogenesis) is the most variable component of TDEE, ranging from 200 to 900+ calories per day. A fidgety person who stands at their desk, takes stairs, and walks while on the phone can burn 500+ more calories through NEAT than someone who sits still all day. This is why two people with identical stats and exercise routines can have very different TDEEs — the difference is almost entirely NEAT. Increasing NEAT (standing desk, walking meetings, taking stairs) is one of the easiest ways to increase calorie burn without formal exercise.
Which BMR formula is most accurate for TDEE?
Mifflin-St Jeor is the most validated BMR formula for the general population and is used by default in this calculator. Harris-Benedict (revised 1984) tends to read higher than Mifflin-St Jeor and to overestimate resting energy expenditure in most comparisons. Katch-McArdle is more accurate for lean athletes who know their body fat percentage because it uses lean body mass instead of total weight. The BMR Formula Comparison panel below the results shows all three formulas side-by-side so you can see the difference for your stats. The gap between Mifflin and Harris-Benedict is often 50-150 calories, while Katch-McArdle can differ by 200+ calories depending on your body composition. To see another formula drive the TDEE, choose it in the BMR Formula field.
How do I calculate my TDEE?
Two steps. First find your BMR with the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then add 5 for men or subtract 161 for women. Second, multiply by your activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 heavy, 1.9 athlete. Example: a 45-year-old woman, 60 kg, 165 cm, exercising 3-5 days a week has a BMR of 1,245 kcal (600 + 1,031.25 − 225 − 161) and a TDEE of 1,245 × 1.55 ≈ 1,930 kcal/day. The calculator does this for you and shows the working in its step-by-step panel.
What are maintenance calories?
Maintenance calories are the calories you eat to keep your weight steady, which is your TDEE. If you are not gaining or losing weight over several weeks, your average intake is your real maintenance level, and this calculator gives a starting estimate of it. Eat below it to lose weight and above it to gain.
How many calories should I eat to lose weight?
Start from your TDEE and subtract a modest deficit. The CDC notes that people who lose weight at a gradual, steady pace of about 1 to 2 pounds a week are more likely to keep it off. The calculator lists targets for -250, -500 and -1,000 kcal/day below your TDEE (the usual rule of thumb is that 500 kcal/day is about 1 lb a week, though real results vary). Stay above the safe minimum it shows; NIDDK describes a very-low-calorie diet of about 800 calories a day or less as one that a health care professional supervises.
Is a TDEE calculator accurate?
It is an estimate, not a measurement. The activity factor is a broad bucket, and the equations are fitted to groups of people, not to you. For the revised Harris-Benedict equation, its own 1984 evaluation reports a 95% confidence range of roughly ±213 kcal/day for men and ±201 kcal/day for women. Use the result as a starting point: eat at the target for 2-3 weeks while weighing yourself, then adjust by 100-200 kcal if your weight is not behaving as expected.
What macro split should I use with my TDEE?
The National Academies set adult acceptable macronutrient distribution ranges of 45-65% of calories from carbohydrate, 20-35% from fat and 10-35% from protein. The calculator suggests about 1 g of protein per lb of body weight, 25% of calories from fat and the rest from carbohydrate, then checks the resulting percentages against those ranges and tells you if one falls outside.

Common Uses

  • •Weight loss planning — set a calorie deficit based on accurate TDEE to lose 0.5-2 lbs per week while preserving muscle mass
  • •Muscle building — calculate the surplus needed for lean gains (typically +250-500 kcal above TDEE) with adequate protein for hypertrophy
  • •Diet design — determine base maintenance calories, then create tailored meal plans for cutting, bulking, or recomposition phases
  • •Fitness competition prep — bodybuilders and fitness athletes use TDEE to precisely time calorie manipulation for peak week and stage-ready condition
  • •Metabolic health management — track how your TDEE changes with weight loss, aging, or changes in physical activity to adjust nutrition accordingly

Pro Tips

  • →TDEE is your maintenance level. Eat below it to lose weight, above it to gain — there is no other lever.
  • →A 500 kcal/day deficit is roughly 1 lb of fat loss per week (about 3,500 calories per pound).
  • →Most people overestimate their activity. When unsure between two levels, pick the lower multiplier and adjust up from real results.
  • →Treat the number as a starting estimate: track weight for 2–3 weeks and adjust intake based on what actually happens on the scale.

Limitations to Know

  • •Activity multipliers are broad buckets; real expenditure varies with non-exercise movement (NEAT), workout type, and intensity.
  • •The "3,500 calories per pound" rule is a simplification — metabolic adaptation slows weight loss over time, so deficits often need revisiting.
  • •Estimates don't account for individual metabolic differences, medical conditions, or medications; use them as a guide, not a prescription.

Sources

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Cite this calculator

TheCalcUniverse. "TDEE Calculator: Maintenance Calories & Weight Loss." TheCalcUniverse, 2026, https://thecalcuniverse.com/health/tdee-calculator/. Accessed October 25, 2026.

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