TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day, including BMR and all physical activity. It is the key number for weight management: eat below it to lose fat, above it to gain muscle.

How is TDEE calculated?

TDEE = BMR × activity multiplier. BMR is calculated using the Mifflin–St Jeor equation (or Katch–McArdle if body fat % is provided), then multiplied by 1.2–1.9 depending on activity level.

Macros are the three macronutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Setting the right macro split ensures muscle preservation during a cut and lean gains during a bulk.

How many calories to lose 1 pound per week?

A deficit of 500 calories per day below your TDEE produces roughly 1 lb of fat loss per week, since 1 lb of fat = ~3,500 kcal.

How often should I recalculate TDEE?

Recalculate every 4–8 weeks or after a 10+ lb weight change, since BMR changes with body weight.

TDEE Calculator — Free Calorie, Macro, BMI & BMR Calculator

How TDEE is calculated

Your Total Daily Energy Expenditure (TDEE) is calculated in two steps. First, we estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest just to keep vital functions running. Then we multiply BMR by an activity factor that reflects how much you move during the day.

By default, this calculator uses the Mifflin–St Jeor equation, which is the most validated formula for the general population according to peer-reviewed research:

Male: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Female: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

When you provide your body fat percentage, the calculator automatically switches to the Katch–McArdle formula, which uses lean body mass instead of total weight. This is more accurate for lean athletes and bodybuilders whose muscle mass is higher than average.

Activity multipliers used: Sedentary (×1.2) · Lightly active (×1.375) · Moderately active (×1.55) · Very active (×1.725) · Athlete (×1.9). Most people underestimate their true activity level — when in doubt, choose the lower option and adjust after 2 weeks of tracking.

How to use your TDEE results

For fat loss: A deficit of 300–500 calories/day below your TDEE is sustainable and produces 0.5–1 lb of fat loss per week. Never eat below your BMR for extended periods — this risks muscle loss and metabolic adaptation.

For muscle gain: A surplus of 200–350 calories/day above TDEE is the sweet spot for lean bulking. Larger surpluses mostly add unwanted fat. Prioritise hitting your protein target (shown in the results above) to maximise muscle protein synthesis.

For maintenance: Eat at TDEE. Track your weight for 2–3 weeks — if it stays stable, your TDEE estimate is accurate. Adjust by ±150 calories if your weight drifts unexpectedly.

The most important number in the macro results is protein. Hit your protein target first every day, then fill remaining calories with carbs and fat to your preference.

How often to recalculate: Every 4–8 weeks, or after a 10 lb (4.5 kg) weight change. As body weight changes, BMR changes — so your calorie targets need updating too.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and brain functioning. TDEE is BMR multiplied by your activity level, so it represents your total daily calorie burn including exercise and movement. For most people, TDEE is 1.3–1.9× their BMR.

Is the Mifflin–St Jeor equation accurate?

Research consistently shows it has the smallest error margin for the general population — typically within ±10%. However, all equations are estimates. Hormonal conditions, genetics, sleep quality, and stress all influence actual metabolic rate. Treat the result as a starting point and adjust based on 2–3 weeks of real-world tracking.

Why does providing body fat % improve accuracy?

Muscle tissue burns significantly more calories at rest than fat tissue. Standard formulas that use total body weight can overestimate BMR for people with high body fat and underestimate it for lean athletes. When you provide your body fat %, the Katch–McArdle formula isolates lean body mass, giving a more precise result — especially for anyone under 15% body fat (men) or 22% (women).

How many calories should I eat to lose weight?

Subtract 250–500 calories from your TDEE for sustainable fat loss. A 500 kcal/day deficit produces approximately 1 lb (0.45 kg) of fat loss per week. Going above a 750–1,000 kcal deficit is generally not recommended without medical supervision, as it risks muscle loss and nutrient deficiencies.

What is a healthy BMI?

BMI (Body Mass Index) is a weight-to-height ratio: weight (kg) ÷ height (m)². Ranges: Under 18.5 = Underweight · 18.5–24.9 = Normal · 25–29.9 = Overweight · 30+ = Obese. BMI has limitations — it doesn't distinguish between muscle and fat, so athletes often show "overweight" BMI despite very low body fat. Use it as a general guide, not a definitive health measure.

What are macros and why do they matter?

Macronutrients — protein, carbohydrates, and fat — are the three nutrients that provide calories. Protein (4 kcal/g) is essential for muscle repair and preservation. Carbohydrates (4 kcal/g) are the primary fuel source for high-intensity exercise. Fat (9 kcal/g) supports hormone production and fat-soluble vitamin absorption. Getting the right balance maximises body composition results while maintaining energy and health.

Should I use imperial or metric units?

Both systems give identical results — the calculator converts internally. Use whichever you're most comfortable with. US users typically use imperial (lbs, ft/in); most other countries use metric (kg, cm). Toggle between them at the top of the calculator.

How accurate is the ideal weight calculation?

The ideal weight shown uses the Devine formula, which was originally developed for medical dosing and estimates healthy weight based on height alone. It does not account for muscle mass, frame size, or athletic build. Many fit individuals will weigh more than their "ideal" weight — this is normal and not a concern.

Free TDEE Calculator —Calories, Macros & BMI