Free TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) using 3 scientifically-validated formulas. Compare results from Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle to find the most accurate estimate for your body type.
1. Choose Formula
2. Your Details
3. Activity Level
How Does This TDEE Calculator Work?
Our TDEE calculator offers three scientifically-validated formulas so you can compare results and choose the most accurate estimate for your body type.
Mifflin-St Jeor Formula (Recommended)
Considered the most accurate for the general population. Published in 1990.
Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Harris-Benedict Formula (Classic)
The original BMR formula from 1918, revised in 1984. Widely used but may overestimate for some individuals.
Men: BMR = 88.362 + (13.397 x weight) + (4.799 x height) - (5.677 x age)
Women: BMR = 447.593 + (9.247 x weight) + (3.098 x height) - (4.330 x age)
Katch-McArdle Formula (For Athletes)
Uses lean body mass instead of total weight, making it more accurate for athletic or lean individuals.
BMR = 370 + (21.6 x lean body mass in kg)
Where lean body mass = weight x (1 - body fat percentage / 100)
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Frequently Asked Questions
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus all physical activity. Knowing your TDEE is essential for weight management - eat less than your TDEE to lose weight, more to gain weight, or match it to maintain.
Which TDEE formula is most accurate?
The Mifflin-St Jeor formula is considered most accurate for the general population. However, if you know your body fat percentage, the Katch-McArdle formula is more accurate as it accounts for lean body mass. Athletes and very lean individuals should use Katch-McArdle for best results.
What is the Katch-McArdle formula?
The Katch-McArdle formula calculates BMR using lean body mass instead of total weight: BMR = 370 + (21.6 x lean body mass in kg). This makes it more accurate for athletic individuals or anyone who knows their body fat percentage.
How accurate is a TDEE calculator?
TDEE calculators provide a reliable estimate based on validated formulas, typically within 10% accuracy for most people. Individual metabolism can vary, so it's recommended to track your actual results over 2-4 weeks and adjust accordingly.
Should I eat at my TDEE to lose weight?
No, to lose weight you should eat below your TDEE, typically 300-500 calories less per day for sustainable fat loss (about 0.5-1 lb per week). Eating at your TDEE maintains your current weight. For muscle gain, eat 200-300 calories above TDEE.