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.
Mifflin-St Jeor
Most accurate for general population
RecommendedHarris-Benedict
Classic formula, widely used
Katch-McArdle
Best for athletes (uses body fat %)
Your Daily Calorie Needs
0cal
Calculated using Mifflin-St Jeor
BMR
0
calories at rest
BMI
0
Normal
Lean Mass
--
kg estimated
Compare All Formulas
Choose Your Goal
Aggressive
-750 cal
Lose
-500 cal
Maintain
TDEE
Lean Gain
+250 cal
Bulk
+500 cal
Daily Calorie Target
0 calories
Maintenance - no change from TDEE
Recommended Macros (30/40/30 Split)
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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, it's based on modern research.
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 in kg) + (4.799 x height in cm) - (5.677 x age)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (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 who know their body fat percentage.
BMR = 370 + (21.6 x lean body mass in kg)
Where lean body mass = weight x (1 - body fat percentage / 100)
Frequently Asked Questions About TDEE
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 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.
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.
How often should I recalculate my TDEE?
Recalculate your TDEE every 4-6 weeks or whenever your weight, activity level, or goals change significantly. As you lose or gain weight, your calorie needs will change.
Related Tools
Once you know your TDEE, use our other free nutrition tools:
- Mifflin-St Jeor Calculator - Standalone MSJ formula calculator with detailed activity factors
- Katch-McArdle Calculator - BMR calculator using body fat % and lean body mass
- Schofield Equation Calculator - WHO-recommended BMR formula for all age groups
- TEF Calculator - Calculate the thermic effect of food by macronutrient
- Macro Calculator - Calculate your optimal protein, carbs, and fat intake
- Recipe Nutrition Calculator - Analyze the nutrition content of any recipe
- Meal Plan Templates - Download free weekly meal plan templates
- TDEE Calculator (AU/NZ) - Calculator with kilojoules for Australians
For Nutrition Professionals
Are you a dietitian, nutritionist, or personal trainer looking to streamline client TDEE calculations and meal planning? Foodzilla automatically calculates TDEE for all your clients and generates personalized meal plans in seconds.
- Built-in TDEE calculator with multiple formulas
- Automatic macro calculations based on client goals
- AI-powered meal plan generation
- 1,500+ dietitian-approved recipes
- White-label mobile apps for your clients
Disclaimer
This calculator is provided for informational and educational purposes only. The results should not be considered medical advice. Please consult with a qualified healthcare provider, registered dietitian, or physician before making any changes to your diet, exercise routine, or lifestyle. Individual needs may vary based on health conditions, medications, and other factors.
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