TDEE and calorie calculator
Calculate your daily calorie needs and macros for your fitness goals.
Your details
Enter your details to calculate daily calories.
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.
To lose weight
Eat below your TDEE. A 500 calorie deficit leads to ~1 lb loss per week.
To maintain
Eat at your TDEE. Your weight will stay stable over time.
To gain weight
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 + 5Female: BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age - 161Mifflin, 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.
Open on Finegym tomorrow.
Sign up in about two minutes, no card needed, and add your plans, schedule and members at your own pace. Moving from other software? We help for free.