Nutrition
TDEE Calculator
Estimate your total daily energy expenditure with Mifflin-St Jeor and standard activity multipliers.
Result
Daily calories by goal
Energy needs snapshot
BMR is the floor; TDEE adds activity-driven calorie lift.
Formula from Mifflin-St Jeor (1990) and Pontzer energy-expenditure (2021), checked against the source on May 25, 2026.
What does the TDEE Calculator calculate, and which formula does it use?
The TDEE Calculator estimates total daily energy expenditure by computing BMR with up to four published equations — Mifflin-St Jeor (10 × weight + 6.25 × height − 5 × age, +5 men / −161 women) as the primary, revised Harris-Benedict, Katch-McArdle when body fat is supplied, and WHO/FAO/UNU — then multiplying by an activity factor from 1.2 (sedentary) to 1.9 (athlete).
Last updated .
How far off can this be?
A systematic review of the four equations used most in practice found Mifflin-St Jeor, the equation this calculator uses, the most reliable: it predicted resting metabolic rate within 10% of the measured value in more non-obese and obese adults than any other, with the narrowest error range. Some individuals still fall outside 10%.
For the example inputs, the calculator gives maintenance (TDEE) of 2,759 kcal. If the resting rate is within 10%, maintenance at the same activity factor lies between 2,483 kcal and 3,035 kcal.
The 10% band is the resting-rate error alone; the activity multiplier adds its own, so read maintenance calories as a starting point and adjust from two to three weeks of weight trend.
Source: Frankenfield, Roth-Yousey & Compher 2005, J Am Diet Assoc, “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review” .
How to use it
- Pick Metric or US units, then enter your current weight, height, age and sex. The headline uses Mifflin-St Jeor; Harris-Benedict and WHO/FAO/UNU run alongside it as a cross-check.
- Select your activity level. It is the easiest input to overstate, so when in doubt, go one tier lower. Adding body fat % brings in Katch-McArdle; adding training days splits the week into training-day and rest-day calories.
- Read the range across formulas under the headline. A wide range (more than about 400 kcal) means the formulas disagree about someone of your size and age. Adding body fat % adds Katch-McArdle to the comparison, which can widen the range rather than narrow it; it is the one formula that accounts for how much of your weight is lean mass.
- Use the daily calories by goal: maintain, a 500 kcal deficit (about 1 lb a week at first) or a 300 kcal lean gain. Take that number to the Macro Calculator to split it into protein, carbs and fat.
- Treat the result as a starting point: hold it for 2-3 weeks, compare against your scale trend, and adjust. Re-run after any 2+ kg (5 lb) weight change.
Questions people usually ask
How accurate is the Mifflin-St Jeor equation?
It is the most reliable of the common equations: in Frankenfield et al.'s 2005 systematic review it predicted resting metabolic rate within 10% of the measured value for more non-obese and obese adults than any other, with the narrowest error range. It still misses by more than that for some individuals, especially builds far from average such as very muscular lifters. Track your actual intake against your weight for 2-3 weeks to calibrate.
Why does my TDEE seem too high?
Most people overestimate their activity level. Try one tier lower (e.g., Moderately Active → Lightly Active) and track food intake for 2 weeks. If you are gaining weight at the calculated TDEE, your true maintenance is lower.
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning. TDEE multiplies BMR by an activity factor (1.2 for sedentary up to 1.9 for twice-daily training) to estimate total daily burn including movement.
How do I use TDEE to lose weight?
Create a 300-500 calorie daily deficit from your TDEE. This yields roughly 0.5-1 lb per week of loss. Deficits larger than 25% of TDEE accelerate muscle loss and metabolic adaptation — slower is more sustainable.
Should I eat at TDEE on rest days and more on training days?
Either approach works. Eating at TDEE daily (with the correct activity multiplier) is simpler. Carb cycling (more on training days, less on rest days) can improve performance but adds complexity without proven fat-loss advantage for most people.
How often should I recalculate my TDEE?
Recalculate every 4-6 weeks or after any 5 lb change in body weight. TDEE drops as you lose weight — a 10 lb loss typically reduces TDEE by 50-100 calories. This is why calorie targets must decrease during a cut.
The same numbers as a table
- Reference TDEE by bodyweight and activity level
Computed by this calculator's engine across common inputs, to cite or download as CSV.
Related calculators
- Nutrition Macro Calculator
Convert calorie targets into protein, carbs, and fat grams for your goal.
- Nutrition Protein Intake Calculator
Get daily protein targets based on training level and goal.
- Nutrition Intermittent Fasting Window Planner
Plan protocol-based eating and fasting windows with a 24-hour timeline and 5:2 day picker.
- Planning Calorie Deficit Calculator
Estimate required daily calorie deficit for a target timeline and bodyweight change.
Background on the TDEE Calculator
- Guide How to Break a Calorie Deficit Plateau (5 Fixes)
To break a calorie deficit plateau, check five causes before cutting calories: tracking errors, a lower TDEE, water shifts, less movement and short sleep.
- Comparison Is MyFitnessPal Accurate? TDEE Calculator vs MyFitnessPal
TDEE calculator vs MyFitnessPal: a calculator shows how your calorie target is built; a food logger tracks what you eat against it. How to use them together.
- Checklist Weight Loss Checklist
A weight loss checklist: a 300-500 kcal deficit, about 0.5-1% of body weight a week, protein at each meal, strength work and steps, sleep and weekly reviews.
- Statistics Average TDEE by Age, Sex, and Activity Level
Average TDEE reference data: Dietary Guidelines calorie estimates by age, sex and activity, plus what measured energy-expenditure studies show.
- Learn What Is TDEE? Total Daily Energy Expenditure Explained
TDEE is the total calories you burn in a day: BMR plus activity, exercise and the thermic effect of food. Its components and how to estimate yours.
- Guide How to Calculate Macros for Bulking: A Complete Guide
Calculate macros for a lean bulk: a 200-300 kcal surplus over TDEE, protein at 1.6-2.2 g/kg, fat at 0.7-1.0 g/kg, then carbs, adjusted every 3-4 weeks.
Articles
- 11 min read GLP-1 Muscle Loss: Keep Lean Mass with Lifting and Protein
GLP-1 weight loss costs lean mass: 25-39% of the total. How lifting 2-3x weekly and 1.2-1.6 g/kg protein hold muscle, and where the magnitude is debated.
- 12 min read Protein for Muscle Gain: 1.6 g/kg (Morton 2018)
Morton 2018 placed the protein plateau at 1.6 g/kg with a 95% CI upper bound near 2.2 g/kg (49 studies, n=1,863). Cutting raises it to 2.3-3.1 g/kg lean.
- 11 min read TDEE Formulas Compared: Mifflin vs Harris vs Katch
TDEE formulas compared: Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, WHO/FAO. Population, error bands, and when each estimator is appropriate.
By goal
Use it from an agent or code
Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.
In code, import the same module; it runs where you import it, with no request or key.
import { compute } from "https://aifithub.io/engines/tdee-calculator.js";Input and output contract, TypeScript types and the guide for agents.