TDEE Calculator - Free Online Tool

Calculate your Total Daily Energy Expenditure with scientifically validated BMR formulas, macro breakdowns, and calorie cycling plans

Welcome to our free TDEE (Total Daily Energy Expenditure) Calculator, a comprehensive tool designed to estimate the total number of calories your body burns each day. Unlike a simple BMR calculator that only measures calories burned at rest, the TDEE calculator factors in your daily physical activity to provide a complete picture of your energy needs. Whether you are trying to lose weight, build muscle, or maintain your current physique, knowing your TDEE is the foundation for any successful nutrition plan. Your Total Daily Energy Expenditure is composed of several components. The largest portion, accounting for roughly 60-75% of your total calorie burn, is your Basal Metabolic Rate (BMR), which represents the energy your body uses to maintain essential life functions such as breathing, blood circulation, cell repair, and temperature regulation. The second component is the Thermic Effect of Food (TEF), which accounts for about 10% of your calorie expenditure and represents the energy used to digest and process the food you eat. The remaining 15-30% comes from physical activity, including both structured exercise and non-exercise activity thermogenesis (NEAT), which includes everyday movements like walking, fidgeting, and household chores. This calculator provides results from four trusted BMR formulas: the Mifflin-St Jeor equation (considered the most accurate by the American Dietetic Association), the Revised Harris-Benedict equation (updated in 1984), the Original Harris-Benedict equation (the classic 1919 formula), and the Katch-McArdle formula (which uses lean body mass for greater accuracy in lean or muscular individuals). By comparing results across these formulas, you get a reliable range rather than a single estimate. The calculator goes beyond basic TDEE estimation by providing actionable calorie targets for weight management. You will find specific daily calorie recommendations for mild, standard, and extreme weight loss, as well as lean bulk and standard bulking goals. A macronutrient breakdown feature lets you choose from six popular diet presets including Balanced, Low Fat, Low Carb, High Protein, Ketogenic, and Zone diets, showing you exactly how many grams of protein, carbohydrates, and fat to eat each day. One of the most powerful features is the Zigzag Calorie Cycling section, which provides two different 7-day calorie schedules that vary your daily intake while maintaining the same weekly calorie total. This approach helps prevent metabolic adaptation, improves dietary adherence, and allows for higher-calorie days on workout days or social occasions. Additional features include BMI calculation, a full activity levels comparison table showing your TDEE at every activity level, and minimum calorie warnings to ensure your targets remain safe. All calculations are performed instantly in your browser with zero data stored or transmitted, ensuring your complete privacy.

Understanding TDEE

Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, including all physical activity. It is the most important number for planning your diet because it tells you exactly how many calories you need to maintain your current weight.

TDEE vs BMR: What Is the Difference?

BMR (Basal Metabolic Rate) measures calories burned at complete rest, while TDEE includes your BMR plus all calories burned through physical activity, exercise, and the thermic effect of food. Your TDEE is always higher than your BMR. For example, a moderately active person's TDEE is typically about 1.55 times their BMR. To lose weight, eat below your TDEE; to gain weight, eat above it.

How TDEE Is Calculated

TDEE is calculated by multiplying your BMR by an activity multiplier. The Mifflin-St Jeor equation (recommended by dietitians) calculates BMR as: Men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5; Women: same formula - 161. This BMR is then multiplied by your activity level factor (1.2 for sedentary up to 2.0 for extremely active) to get your TDEE.

Formulas

TDEE

TDEE = BMR × Physical Activity Level (PAL)

Total Daily Energy Expenditure is calculated by multiplying your Basal Metabolic Rate by an activity factor that reflects your daily physical activity level.

Mifflin-St Jeor BMR (Men)

BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

Recommended by the American Dietetic Association as the most accurate BMR formula for the general population. Developed in 1990.

Mifflin-St Jeor BMR (Women)

BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Female version uses a constant of −161 to account for typically lower lean body mass compared to males.

Katch-McArdle BMR

BMR = 370 + 21.6 × lean body mass(kg)

Uses lean body mass instead of total weight, making it more accurate for lean or muscular individuals. Requires body fat percentage input.

Reference Tables

Physical Activity Level (PAL) Factors

Multiply your BMR by the appropriate PAL factor to estimate your Total Daily Energy Expenditure

Activity Level	PAL Factor	Description	Example
BMR Only	1.0	Basal rate, no activity	Bedridden or complete rest
Sedentary	1.2	Little or no exercise	Office worker, no regular exercise
Lightly Active	1.375	Light exercise 1–3 days/week	Walking 30 min/day or light gym sessions
Moderately Active	1.55	Moderate exercise 3–5 days/week	Jogging, swimming, or cycling regularly
Very Active	1.725	Hard exercise 6–7 days/week	Intense gym workouts or competitive sports
Extra Active	1.9	Very hard daily exercise or physical job	Construction worker who also exercises
Extra Active+	2.0	Extremely active, athlete-level	Professional athlete, twice-daily training

Worked Examples

Example 1: TDEE for an Active Male

A 25-year-old male, weight 82 kg (181 lbs), height 180 cm (5'11"), very active (hard exercise 6–7 days/week).

BMR (Mifflin-St Jeor) = 10 × 82 + 6.25 × 180 − 5 × 25 + 5

BMR = 820 + 1,125 − 125 + 5 = 1,825 cal/day

TDEE = BMR × 1.725 (very active) = 1,825 × 1.725 = 3,148 cal/day

Mild cut (−250 cal): 2,898 cal/day | Standard cut (−500 cal): 2,648 cal/day

TDEE is approximately 3,148 cal/day. For standard weight loss of 1 lb/week, target 2,648 cal/day.

Example 2: TDEE for a Sedentary Female

A 40-year-old female, weight 68 kg (150 lbs), height 163 cm (5'4"), sedentary lifestyle.

BMR (Mifflin-St Jeor) = 10 × 68 + 6.25 × 163 − 5 × 40 − 161

BMR = 680 + 1,018.75 − 200 − 161 = 1,337.75 cal/day

TDEE = BMR × 1.2 (sedentary) = 1,338 × 1.2 = 1,605 cal/day

Macros (balanced 30/35/35): Protein = 120g, Carbs = 140g, Fat = 62g

TDEE is approximately 1,605 cal/day. Maintenance requires about 1,605 calories with 120g protein, 140g carbs, and 62g fat.

Example 3: TDEE Using Katch-McArdle for a Lean Individual

A 30-year-old male, weight 75 kg, body fat 10%, moderately active.

Lean body mass = 75 × (1 − 0.10) = 67.5 kg

BMR (Katch-McArdle) = 370 + 21.6 × 67.5 = 370 + 1,458 = 1,828 cal/day

TDEE = BMR × 1.55 (moderately active) = 1,828 × 1.55 = 2,833 cal/day

Lean bulk (+250 cal): 3,083 cal/day

Using Katch-McArdle, TDEE is approximately 2,833 cal/day. For a lean bulk, target 3,083 cal/day.

How to Use the TDEE Calculator

Enter Your Personal Details

Select your gender, enter your age, and choose between imperial (lbs, feet/inches) or metric (kg, cm) units. Then enter your current weight and height. These are the primary variables used in all BMR formulas to estimate your resting metabolic rate.

Select Your Activity Level

Choose the activity level that best matches your typical week from 7 options ranging from BMR Only (no activity) to Extra Active+ (athlete-level training). Be honest with your selection for the most accurate TDEE estimate. If unsure, start with Moderately Active and adjust based on real-world results.

Optionally Add Body Fat Percentage

If you know your body fat percentage, enter it to unlock the Katch-McArdle formula, which uses lean body mass for a more personalized BMR estimate. This is especially useful for athletic or muscular individuals whose standard BMR formulas may underestimate calorie needs.

Explore Your Comprehensive Results

Review your TDEE, BMR from multiple formulas, cutting and bulking calorie targets, macronutrient breakdowns with 6 diet presets, zigzag calorie cycling schedules, and BMI. Use the tabbed interface to explore each section. Export your results to CSV or print them for reference.

Frequently Asked Questions

What is TDEE and why is it important for weight management?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period, including your basal metabolic rate, physical activity, and the thermic effect of food. It is the most important number for weight management because it tells you exactly how many calories you need to maintain your current weight. To lose weight, you eat fewer calories than your TDEE (creating a deficit), and to gain weight, you eat more than your TDEE (creating a surplus). For example, a 500-calorie daily deficit below your TDEE results in approximately one pound of weight loss per week. Knowing your TDEE removes the guesswork from dieting and provides a science-based starting point for any nutrition plan.

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) measures the calories your body burns at complete rest just to keep you alive, covering functions like breathing, blood circulation, cell repair, and temperature regulation. It typically accounts for 60-75% of your total daily calorie burn. TDEE takes your BMR and adds the calories burned through all physical activity (exercise, walking, daily movement) and the thermic effect of food (energy used to digest meals). For a moderately active person, TDEE is about 1.55 times their BMR. You should always base your diet on TDEE, not BMR, because eating below your BMR for extended periods can lead to muscle loss, metabolic slowdown, and nutrient deficiencies.

Which BMR formula should I use for the most accurate TDEE?

The Mifflin-St Jeor equation is recommended by the American Dietetic Association as the most accurate BMR formula for the general population. Developed in 1990, it predicts BMR within 10% of measured values for about 82% of people. However, if you know your body fat percentage, the Katch-McArdle formula may be more accurate because it uses lean body mass instead of total weight, making it ideal for muscular or very lean individuals. The Revised Harris-Benedict equation (1984) is a reliable alternative. We recommend comparing results from multiple formulas and using the average as your working estimate, then adjusting based on real-world results over 2-4 weeks.

How does zigzag calorie cycling work and what are its benefits?

Zigzag calorie cycling, also called calorie shifting, involves varying your daily calorie intake throughout the week while maintaining the same weekly total. Instead of eating the same calories every day, you eat more on some days and less on others. For example, if your target is 2,000 calories per day, you might eat 1,700 on Monday, 2,100 on Tuesday, 1,800 on Wednesday, and so on. The benefits include preventing metabolic adaptation (where your body adjusts to a consistent calorie intake and slows fat loss), improving dietary adherence by allowing higher-calorie days for social events or hard training days, and potentially preserving more lean muscle mass during a calorie deficit.

How many calories should I eat to lose weight safely?

For safe, sustainable weight loss, aim for a 500-calorie daily deficit below your TDEE, which produces approximately one pound of weight loss per week. A milder approach is a 250-calorie deficit for 0.5 pounds per week. Extreme deficits of 1,000 calories per day (2 pounds per week) can be effective short-term but increase the risk of muscle loss, nutrient deficiencies, and metabolic slowdown. As a safety guideline, women should generally not eat fewer than 1,200 calories per day and men should not go below 1,500 calories per day without medical supervision. Always prioritize protein intake (0.7-1g per pound of body weight) during weight loss to preserve muscle mass.

How often should I recalculate my TDEE?

You should recalculate your TDEE every 4-6 weeks, or whenever you experience a significant change in weight (more than 5-10 pounds), activity level, or lifestyle. As you lose weight, your TDEE decreases because a lighter body requires fewer calories to maintain. Similarly, if you start a new exercise program or change jobs to something more or less physically demanding, your activity multiplier changes. Many people hit weight loss plateaus because they do not recalculate their TDEE after losing weight. Use the calculator regularly, track your weight weekly, and compare your predicted rate of change with actual results. If results do not match predictions, adjust your calorie target by 100-200 calories.