TDEE Calculator
Calculate your Total Daily Energy Expenditure to find exactly how many calories you need for cutting, maintenance, or bulking. Uses scientifically-validated formulas.
Calculate Your TDEE
About TDEE Formulas
Mifflin-St Jeor: Most accurate for the general population. Recommended by the Academy of Nutrition and Dietetics.
Harris-Benedict: Original formula from 1918, revised in 1984. Tends to slightly overestimate calorie needs.
Katch-McArdle: Most accurate for lean individuals when body fat percentage is known. Uses lean body mass for calculations.
Note: These are estimates. Your actual TDEE may vary by 10-15%. Track your weight for 2-3 weeks and adjust based on real results.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a day through all activities combined: basic bodily functions (breathing, circulation, cell production), physical activity, and the thermic effect of food (energy used to digest meals).
Understanding your TDEE is crucial for any fitness goal. Whether you want to lose fat, build muscle, or maintain your current physique, knowing your daily calorie needs gives you a concrete target to work toward.
How TDEE is Calculated
TDEE is calculated by first determining your Basal Metabolic Rate (BMR) — the calories burned at complete rest — then multiplying by an activity factor based on your daily exercise and movement levels.
- Sedentary (1.2): Desk job, little or no exercise
- Lightly Active (1.375): Light exercise 1-3 days/week
- Moderately Active (1.55): Moderate exercise 3-5 days/week
- Very Active (1.725): Hard exercise 6-7 days/week
- Extremely Active (1.9): Very hard daily exercise or physical job
Using Your TDEE for Different Goals
Fat Loss (Cutting)
To lose fat, eat below your TDEE. A deficit of 500 calories/day results in approximately 1 lb (0.45 kg) of fat loss per week. Larger deficits can accelerate fat loss but may also increase muscle loss and hunger.
Maintenance
Eating at your TDEE maintains your current weight. This is ideal during periods focused on performance, recomposition (building muscle while losing fat), or maintenance phases between cutting and bulking.
Muscle Building (Bulking)
To build muscle efficiently, eat above your TDEE. A surplus of 200-300 calories/day is optimal for "lean bulking" — gaining muscle with minimal fat. Larger surpluses can accelerate muscle gain but will also increase fat gain.
Tips for Accuracy
- Track for 2-3 weeks: Calculate your TDEE, eat that amount, and weigh yourself daily. If your weight is stable, you've found your true maintenance.
- Be honest about activity: Most people overestimate their activity level. When in doubt, choose the lower option.
- Recalculate as you change: Your TDEE changes as your weight, activity level, or body composition changes. Recalculate every 10-15 lbs of weight change.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolic rate (BMR) plus calories burned through physical activity and digestion. It's the key number for determining how many calories you need to eat to lose, maintain, or gain weight.
How accurate is this TDEE calculator?
TDEE calculators provide estimates that are typically accurate within 10-15% for most people. The Mifflin-St Jeor formula is considered the most accurate for the general population. For best results, track your weight for 2-3 weeks and adjust based on actual changes.
How many calories should I eat to lose weight?
To lose weight at a safe and sustainable rate of about 0.5-1 lb (0.2-0.5 kg) per week, eat 500 calories below your TDEE. This creates a caloric deficit that forces your body to use stored fat for energy. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain vital functions like breathing and circulation. TDEE includes BMR plus all additional calories burned through daily activities, exercise, and digesting food. TDEE is always higher than BMR.
Which TDEE formula should I use?
Use Mifflin-St Jeor for most situations - it's the most accurate for the general population. Use Katch-McArdle if you know your body fat percentage and are relatively lean (under 20% for men, under 25% for women). Harris-Benedict is older and tends to slightly overestimate calories.
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