Calculate your Total Daily Energy Expenditure with multiple BMR formulas and get personalized nutrition goals for optimal body composition changes.
If unknown, you can use DEXA scan, BodPod, or visual body fat charts for estimation
Fill out the calculator form to see your personalized TDEE and calorie goals
Get accurate results based on your age, gender, height, weight, and activity level
Essential information for using your results effectively
Katch-McArdle: ±5% accuracy (requires body fat %)
Mifflin-St Jeor: ±10% accuracy (recommended for most people)
Harris-Benedict: ±15% accuracy (traditional method)
Individual results may vary based on genetics and metabolic health
Most people overestimate their activity level. Be conservative:
Sedentary: Desk job with minimal exercise
Lightly Active: Light exercise 1-3 times per week
Moderately Active: Regular exercise 3-5 times per week
Very Active: Intense exercise 6-7 times per week
Extremely Active: Professional athlete or very physical job
Recommended: 0.5-1% of body weight per week
Maximum: 2 pounds per week (short-term only)
Sustainable: 1-1.5 pounds per week for most people
Faster weight loss can lead to muscle loss and metabolic slowdown
Your metabolism will slow during extended dieting (10-25% decrease). Combat this with:
• Diet breaks every 6-12 weeks
• High protein intake (1g per lb body weight)
• Regular strength training
• Adequate sleep (7-9 hours)
Daily: Weigh yourself at the same time
Weekly: Calculate weight averages
Monthly: Take body measurements
Bi-weekly: Progress photos
When to adjust: No change for 10-14 days, then adjust by 100-200 calories and wait 1-2 weeks before the next change.
About your activity level and food intake
Choose lower activity, adjust up if needed
Daily weigh-ins, weekly averages
Small changes, wait 1-2 weeks
Never eat below BMR long-term
• Overestimating activity level
• Expecting linear daily progress
• Changing calories too frequently
• Ignoring body composition changes
• Creating extreme calorie deficits
• Not accounting for metabolic adaptation
Common questions about TDEE calculation and weight management