TDEE Calculator
Calculate your exact Total Daily Energy Expenditure (TDEE) and BMR across Mifflin-St Jeor, Revised Harris-Benedict, and Katch-McArdle formulas.
TDEE Calculator
Calculate your exact Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Discover your true maintenance calories and get tailored caloric and macronutrient targets for fat loss or muscle gain.
• Exercise: 15–30 minutes of elevated heart rate activity.
• Intense exercise: 45–120 minutes of elevated heart rate activity.
• Very intense exercise: 2+ hours of elevated heart rate activity.
Daily Energy Expenditure
Caloric Goal Projections & Strategy:
| Goal Target | Daily Calories | Weekly Weight Change |
|---|---|---|
Maintain WeightBaseline Energy balance to sustain current body composition | 2675 kcal | 0.0 lbs (0.00 kg) |
Mild Weight Loss (-0.5 lb/wk)Sustainable Gentle 250 kcal deficit ideal for preserving muscle & energy | 2425 kcal | -0.5 lbs (-0.25 kg) |
Weight Loss (-1 lb/wk)Recommended Standard 500 kcal daily deficit (3,500 kcal/wk fat loss) | 2175 kcal | -1.0 lbs (-0.50 kg) |
Extreme Weight Loss (-2 lbs/wk)Aggressive High deficit (min safe floor enforced: 1,200♀ / 1,500♂ kcal) | 1675 kcal | -2.0 lbs (-1.00 kg) |
Mild Muscle Gain (+0.5 lb/wk)Lean Bulk Small surplus maximizing hypertrophy while minimizing fat | 2925 kcal | +0.5 lbs (+0.25 kg) |
Weight Gain (+1 lb/wk)Standard Bulk 500 kcal caloric surplus for aggressive mass gain | 3175 kcal | +1.0 lbs (+0.50 kg) |
Complementary Fitness & Health Calculators:
What is Total Daily Energy Expenditure (TDEE)? The 4 Energy Pillars
Total Daily Energy Expenditure (TDEE) is the cumulative number of calories your body burns in a complete 24-hour period. In nutritional biochemistry and exercise physiology, TDEE consists of four distinct metabolic components:
The energy required to keep vital organs (brain, liver, kidneys, heart, lungs) functioning at complete physical and mental rest.
All spontaneous daily movement excluding deliberate workouts: fidgeting, walking between rooms, taking stairs, standing, and household chores.
The metabolic cost of digesting, absorbing, and assimilating nutrients (highest for dietary protein: 20%–30%, vs 5%–10% for carbs, 0%–3% for fats).
Energy expended during structured workouts, running, cycling, resistance training, and competitive athletics.
How to Adjust TDEE Over Time & Overcome Metabolic Adaptation
TDEE is not a static number—it is a dynamic physiological moving target. As you lose body mass during a caloric deficit:
- Reduced Tissue Mass: Less mass requires fewer resting calories to sustain.
- Adaptive Thermogenesis: Thyroid hormones (T3), leptin, and sympathetic nervous system activity decline, reducing unconscious NEAT.
- Recalculation Protocol: Track morning body weight and caloric intake over 2 to 3 weeks. Whenever body weight changes by 5% to 10%, recalculate your TDEE to establish your new maintenance baseline.
Medical Notice: Statistical equations (Mifflin-St Jeor, Harris-Benedict) provide reliable estimates for healthy adults. However, metabolic rates can be influenced by clinical conditions including hypothyroidism, hyperthyroidism, Cushing's syndrome, polycystic ovary syndrome (PCOS), pregnancy, or extreme athletic training. Individuals with medical conditions or eating disorders should consult a registered dietitian or endocrinologist for clinical indirect calorimetry testing.
How to Use the TDEE Calculator
- 1Choose your measurement system (US Imperial, Metric, or Other Units).
- 2Enter your age (18 to 80 years) and biological sex.
- 3Input your height and current body weight.
- 4Select your weekly physical activity level from sedentary to extra active.
- 5Open "+ Settings" if you want to switch to the Revised Harris-Benedict or Katch-McArdle (body fat %) formula.
- 6Click "Calculate TDEE & Energy Needs" to view your maintenance baseline, goal caloric strategies, and macronutrient splits.
Frequently Asked Questions
Understanding TDEE Calculator & Formula
The TDEE Calculator on CalculatorScale.com is engineered to deliver instant, mathematically verified calculations conforming strictly to standard institutional equations. Whether planning long-term investments, managing household budgets, tracking clinical fitness targets, analyzing academic genetics, calculating veterinary dosages, or converting dimensional units, every calculation updates dynamically in real time without lag.
Every formula used in this tool adheres to certified international standards, including World Health Organization biometric metrics, veterinary clinical guidelines, NIST physical conversion constants, and standard biological equations. Results are computed entirely client-side inside your browser with complete data privacy, ensuring your sensitive numbers and statistics never leave your device.
Our calculators are 100% free with no registration, subscriptions, or paywalls required. You can toggle between imperial and metric units, customize input parameters, export calculation summaries, or embed this calculator directly into your own website or blog.
How to Use the TDEE Calculator
- 1 Choose your preferred units (US Imperial, Metric, or Other Units).
- 2 Enter your age, biological sex, height, and current body weight.
- 3 Select your weekly physical activity multiplier (Sedentary to Extra Active).
- 4 Open "+ Settings" to choose between Mifflin-St Jeor, Revised Harris-Benedict, or Katch-McArdle (Body Fat %).
- 5 View your daily maintenance TDEE, resting BMR, weight loss/gain targets, and interactive macronutrient splits.
TDEE Calculator — Frequently Asked Questions
Q1 What is the difference between BMR and TDEE? ▾
Basal Metabolic Rate (BMR) is the baseline energy expended at complete rest for vital organ function. Total Daily Energy Expenditure (TDEE) represents all calories burned in 24 hours, combining BMR with non-exercise activity (NEAT), exercise (EAT), and food digestion (TEF).
Q2 How do I use TDEE to lose weight or build muscle? ▾
To lose body fat sustainably, eat 250 to 500 kcal/day below your TDEE (creating a deficit of 0.5 to 1.0 lb/week). To gain lean muscle while minimizing fat gain, eat 250 to 500 kcal/day above your TDEE in a controlled caloric surplus.
Q3 Which BMR formula is the most accurate? ▾
The Mifflin-St Jeor equation is the clinical gold standard for the general population. If you have an accurate measurement of your body fat percentage, the Katch-McArdle formula is even more precise because it calculates metabolic rate directly from Lean Body Mass (LBM).
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