TDEE Calculator
Calculate your Total Daily Energy Expenditure with scientifically validated BMR formulas, macro breakdowns, and calorie cycling plans
Ages 15-80. BMR formulas are most accurate for adults 18-65.
Enter your current body weight
Enter your height for accurate BMR calculation
Calculate Your TDEE
Enter your details and activity level to see your total daily energy expenditure, calorie targets, and macronutrient breakdown.
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.