TDEE & Calorie Calculator
Calculate your daily calorie needs and macros for your fitness goals
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Understanding TDEE
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain vital functions.
Eat below your TDEE. A 500 calorie deficit leads to ~1 lb loss per week.
Eat at your TDEE. Your weight will stay stable over time.
Eat above your TDEE. A 500 calorie surplus leads to ~1 lb gain per week.
Methodology and Sources
Mifflin-St Jeor Equation (Default)
Considered the most reliable BMR prediction equation for most adults. Recommended by the Academy of Nutrition and Dietetics for estimating resting metabolic rate.
Male: BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age - 5
Female: BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age - 161
Mifflin, M.D., St Jeor, S.T., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241-247.
Katch-McArdle Formula (Body Fat Adjusted)
Uses lean body mass (LBM) instead of total weight, making it more accurate for individuals who know their body fat percentage. Especially useful for muscular or lean individuals.
BMR = 370 + 21.6 * lean body mass(kg)
McArdle, W.D., Katch, F.I. & Katch, V.L. (2010). Exercise Physiology: Nutrition, Energy, and Human Performance. Lippincott Williams & Wilkins.
Activity Multipliers
TDEE is calculated by multiplying BMR by a Physical Activity Level (PAL) factor, ranging from 1.2 (sedentary) to 1.9 (extremely active). These multipliers are widely used in nutrition practice but do not originate from a single published source.
Important Note
Individual metabolism varies. Monitor your progress and adjust calories as needed. Consult a healthcare professional or registered dietitian for personalized advice.