TDEE Calculator

Work out your Total Daily Energy Expenditure — the calories you burn in a day — then send a target straight to your order.

Activity level

How TDEE is calculated

Your Total Daily Energy Expenditure combines your Basal Metabolic Rate (BMR) — the energy you burn at rest — with the calories burned through activity and digestion.

Step 1 — estimate BMR

By default the calculator uses the Mifflin-St Jeor equation:

Men:   BMR = 10 × kg + 6.25 × cm − 5 × age + 5
Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161

Enter your body fat percentage and it switches to Katch-McArdle, which works from lean body mass: 

Lean mass = kg × (1 − body fat % ÷ 100)
BMR = 370 + 21.6 × lean mass

Step 2 — apply the activity multiplier

TDEE = BMR × your activity multiplier (1.2 sedentary → 1.9 extra active).

Frequently asked questions

To lose weight, eat 300–500 calories below your TDEE. A 500-calorie daily deficit is roughly 1 lb (0.45 kg) of fat per week. Pair it with adequate protein (1.6–2.2 g/kg) and resistance training to preserve muscle.

Mifflin-St Jeor is most accurate for the general population — typically within ±10% of measured BMR. If you know your body fat percentage, Katch-McArdle is more accurate because it works from lean body mass.

Equation-based estimates are usually within ±10%. Genetics, hormones and NEAT can shift your real TDEE by 200–500 calories. Use the result as a starting point, track your weight for 2–3 weeks, then adjust by 100–200 calories.

Mifflin-St Jeor already accounts for sex — men add 5, women subtract 161 — so the calculator handles it automatically.

Recalculate every time your weight changes by 5–10 kg (10–20 lb), or every 3 months. BMR falls as you lose weight and rises as you gain.