TDEE Calculator
Find your Total Daily Energy Expenditure, the calories your body burns each day. Uses the Mifflin-St Jeor formula. No signup, no email, no nonsense.
Calorie targets by goal
Suggested macros at maintenance
Default split: 30P / 40C / 30F. Higher protein (1g per lb of bodyweight) is recommended if you're cutting or training hard.
In plain English: what happens after 12 weeks
Real-world results vary, weight loss isn't always linear, and the body adjusts after a few weeks. Track for 2-3 weeks then adjust if needed.
Or, the same thing as a chart
How this calculator works
Step 1, Calculate BMR
Basal Metabolic Rate is the calories your body burns at complete rest, just to keep your organs running. We use the Mifflin-St Jeor equation by default, published in 1990 and shown in independent studies to be more accurate than the older Harris-Benedict equation:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
If you provide body fat %, we switch to Katch-McArdle, which uses lean body mass and is more accurate for athletic populations:
- BMR = 370 + 21.6 × lean mass (kg)
Step 2, Multiply by activity level
Your TDEE is your BMR multiplied by an activity factor. Each level adds the energy cost of NEAT (non-exercise movement) and EAT (exercise activity).
Step 3, Apply your goal
Eating below TDEE creates a calorie deficit and you'll lose weight. Eating above creates a surplus and you'll gain weight. We show three common goal targets, but the real test is tracking your weight over 2-3 weeks and adjusting by ±100-200 calories if you're not progressing as expected.
Accuracy note
All TDEE formulas are estimates. They're typically within 10% of true expenditure for most people. The biggest source of error is overestimating your activity level, if you have a desk job and lift 3x/week, you're probably "Light" or "Moderate," not "Active." Be honest with yourself.
Sources: Mifflin MD, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990 Feb;51(2):241-7. · Katch FI, McArdle WD. Nutrition, Weight Control, and Exercise. 1977.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure, the total calories your body burns in 24 hours, including basal metabolism, exercise, digestion, and incidental movement.
Which formula does this calculator use?
Mifflin-St Jeor by default, the most accurate equation for the general population. If you enter body fat %, we switch to Katch-McArdle, which is more accurate for lean and athletic populations.
How accurate is a TDEE calculator?
Within roughly 10% of your true daily expenditure. The largest source of error is overestimating activity level. Track your weight for 2-3 weeks while eating your calculated TDEE and adjust by ±100-200 calories if your weight is moving in the wrong direction.
What activity level should I pick?
Sedentary is desk work with no exercise. Light is 1-3 light workouts a week on top of a desk job. Moderate is 3-5 workouts a week. Active means 6-7 hard sessions a week or manual labor. Very Active is two-a-day training. When in doubt, pick one level lower than feels right, most people overestimate.
How many calories should I eat to lose weight?
A safe deficit is 15-25% below your TDEE. Mild cut (-15%) gives ~1 lb/week of loss; aggressive cut (-25%) gives ~2 lbs/week. Going lower than 25% is hard to sustain and usually backfires.
Should I recalculate as I lose weight?
Yes, every 5-10 lbs of weight change. Your BMR drops as your body shrinks, so your TDEE will too. Re-running this calculator every few weeks keeps your targets honest.
Why is my TDEE different on other calculators?
Different sites use different BMR formulas (Harris-Benedict, Mifflin-St Jeor, Katch-McArdle, Cunningham) and different activity multipliers. Differences of 100-300 calories are normal. Pick one calculator and stick with it for consistency.
Does this calculator store my data?
No. Calculations happen entirely in your browser. Nothing is sent to a server, nothing is stored, no signup is required.
Coming soon to BurnMath
More single-purpose, no-signup calculators we're building next: