To reach your fitness goals, you first need a baseline. This TDEE Calculator is the most accurate way to estimate your Total Daily Energy Expenditure – the precise number of calories your body burns every 24 hours. Our tool is free and transparent, no registration needed.

TDEE Calculator

Calculate your Total Daily Energy Expenditure to know exactly how much to eat.

Be honest! Most people overestimate this. If unsure, choose "Sedentary".

If you know this, we will use the more accurate Katch-McArdle formula.

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How to Use This Calculator

Getting an accurate result depends on providing honest and precise inputs. Here is how to fill out the form for the best results:

  • Biometrics: Enter your current age, height, and weight. If you are tracking progress, update these numbers every 4-6 weeks.
  • Activity Level: This is where most people make mistakes. Be conservative. If you have a desk job and go to the gym 3 times a week, choose “Lightly Active,” not “Moderately Active.”
  • Body Fat % (Optional): If you have had a DEXA scan or use calipers, enter your body fat percentage. Our tool will automatically switch to the Katch-McArdle formula, which is significantly more accurate for leaner individuals and athletes.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total amount of energy (calories) your body utilizes in a single day. It is calculated by combining your Basal Metabolic Rate (BMR) with your physical activity level.

Your daily energy burn is composed of four distinct parts:

  1. Basal Metabolic Rate (BMR): The calories you burn while at rest (breathing, blood circulation, cell growth). This makes up about 60-70% of your TDEE.
  2. NEAT (Non-Exercise Activity Thermogenesis): The calories burned by small movements like fidgeting, walking to the car, or standing.
  3. TEF (Thermic Effect of Food): The energy required to digest, absorb, and metabolize the food you eat.
  4. EAT (Exercise Activity Thermogenesis): The calories burned during deliberate physical exercise (running, lifting weights, sports).

How We Calculate Your Results (The Science)

Unlike basic calculators that use a “one-size-fits-all” approach, this tool utilizes the two most researched and peer-reviewed formulas in clinical nutrition.

1. The Mifflin-St Jeor Equation (Default)

Considered the “Gold Standard” for the general population, a study by the American Dietetic Association found this to be the most reliable equation for estimating BMR in non-obese and obese individuals.

Formula: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + S
(Where S is +5 for males and -161 for females).

2. The Katch-McArdle Formula (Athlete Mode)

Standard formulas rely on total body weight, which can be misleading for muscular individuals. Muscle tissue burns more calories at rest than fat tissue. If you input your body fat percentage, our tool uses the Katch-McArdle formula, which calculates BMR based on Lean Body Mass (LBM) rather than total weight.

TDEE Calculator: Total Daily Energy Expenditure

 

Interpreting Your Numbers: Cutting vs. Bulking

Once you have your TDEE, you have your “Maintenance Calories.” This is the intake level where you will neither gain nor lose weight. To change your body composition, you must adjust this number.

For Weight Loss (Cutting)

To lose fat, you must create a caloric deficit. A safe, sustainable deficit is approximately 500 calories below your TDEE.

  • The Math: A deficit of 500 calories per day = 3,500 calories per week.
  • The Result: Roughly 1 lb (0.45 kg) of fat loss per week.

For Muscle Gain (Bulking)

To build muscle, your body requires surplus energy. A “Lean Bulk” aims to maximize muscle growth while minimizing fat gain.

  • The Math: A surplus of 250-500 calories above your TDEE.
  • The Result: Sustainable muscle growth without excessive fat accumulation.

Frequently Asked Questions

Does my TDEE change from day to day?

Yes. If you run a marathon on Saturday and sit on the couch on Sunday, your energy expenditure will be vastly different. However, for dietary planning, it is best to use an average activity level to keep your calorie intake consistent.

Should I “eat back” my exercise calories?

Generally, no. If you have correctly selected your Activity Level in the calculator (e.g., “Moderately Active”), your exercise calories are already accounted for in the result. Adding them again would lead to “double counting” and stall your weight loss.

When should I recalculate?

As you lose weight, your body requires less energy to move. We recommend recalculating your TDEE for every 10 lbs (4.5 kg) of weight lost or gained.

Scientific References

This tool is based on peer-reviewed studies regarding metabolic rates and energy expenditure:

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