TDEE Calculator

Total daily energy expenditure

How many calories your body actually uses in a day.

Three validated BMR formulas, one honest activity multiplier, and a calorie target for every goal — never below what your body needs at rest.

Most people overestimate this. When in doubt, pick the lower one.

Optional
BMR
—
kcal at rest
TDEE
—
kcal per day
Daily targetlb/week
  1. Aggressive loss·—
  2. Extreme loss·—
  3. Moderate loss·—
  4. Mild loss·—
  5. Maintain·—
  6. Mild gain·—
  7. Moderate gain·—
  8. Extreme gain·—

Fill in the form and press Calculate. Results update here.

Reference

Reading your results

Every number here is an estimate. Individual metabolism varies by 10–20%, so treat the result as a starting point and let two to four weeks of real data correct it.

Formula accuracy

Katch-McArdle
About ±5%. Works from lean body mass, so it needs an accurate body fat percentage (DEXA or BodPod).
Mifflin-St Jeor
About ±10%. Recommended default; the most accurate general-population equation in validation studies.
Harris-Benedict
About ±15%. The 1984 revision of the original 1919 equation. Included for comparison with older calculators.

Activity level

Most people overestimate this. 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 a very physical job plus training.

Safe rates of loss

Faster loss costs muscle and slows metabolism.

Recommended
0.5–1% of body weight per week.
Sustainable
1–1.5 lb (0.5–0.7 kg) per week for most people.
Maximum
2 lb (0.9 kg) per week, short-term only.

Tracking progress

Daily
Weigh at the same time, same conditions.
Weekly
Compare weekly averages, not single readings.
Every 2 weeks
Progress photos.
Monthly
Body measurements.
When to adjust
No change for 10–14 days: shift intake by 100–200 kcal, then wait another 1–2 weeks.

Metabolic adaptation

Metabolism slows 10–25% during extended dieting. Counter it with diet breaks every 6–12 weeks, high protein (around 1 g per lb of body weight), regular strength training, and 7–9 hours of sleep.

Common mistakes

  • Overestimating activity level
  • Expecting linear daily progress
  • Changing calories too often
  • Ignoring body-composition changes
  • Creating extreme deficits
  • Not accounting for metabolic adaptation

FAQ

Questions people ask