Free TDEE calculator: estimate your Total Daily Energy Expenditure (calories you burn per day) from your BMR multiplied by an activity factor. Pick the Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle (body-fat) BMR formula, use metric or imperial units, and set a lose/maintain/gain goal rate in kg or lb per week. Runs in your browser.
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Enter your details above and press Calculate.
How tdee calculator works
Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn in a day. It is computed from your Basal Metabolic Rate (BMR, the calories your body uses at complete rest) multiplied by an activity factor that reflects how much you move. Pick a BMR formula, enter your sex, age, weight and height, and choose your activity level — the tool does the rest.
Three BMR formulas are supported. Mifflin-St Jeor is the modern default and works for most people. The revised Harris-Benedict is the classic equation. Katch-McArdle uses your body-fat percentage to estimate lean body mass, so it is more accurate for muscular or lean builds — enter a body-fat % to unlock it. Activity factors range from sedentary (1.2) through very active (1.9).
To hit a body-weight goal, choose lose or gain and a weekly rate (kg or lb per week). The tool converts that rate to a daily calorie adjustment (1 kg ≈ 7700 kcal, 1 lb ≈ 3500 kcal, divided across 7 days) and adds it to your TDEE to give a daily calorie target. A lose goal always creates a deficit and a gain goal always creates a surplus. This is an estimate for education only, not medical or dietary advice.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body would burn if you stayed in bed all day doing nothing. TDEE (Total Daily Energy Expenditure) multiplies BMR by an activity factor to account for movement, work, and exercise, giving the calories you actually burn in a normal day. TDEE is the number you compare your food intake against.
Which BMR formula should I use?
Mifflin-St Jeor is the recommended default and is the most accurate for the general population. Harris-Benedict is an older, well-known alternative that gives similar results. Use Katch-McArdle if you know your body-fat percentage, because it bases the estimate on lean body mass and is more accurate for people who are very lean or very muscular.
How is the goal calorie target calculated?
Pick lose or gain and a weekly rate in kg or lb. The tool converts that rate to a weekly calorie amount (1 kg ≈ 7700 kcal, 1 lb ≈ 3500 kcal), divides by 7 for a daily adjustment, and adds it to your TDEE. A loss goal always subtracts and a gain goal always adds, so the sign is enforced for you.
Is this TDEE estimate accurate for me?
It is a research-based estimate, not a measurement. Real energy expenditure varies with muscle mass, genetics, hormones, sleep, and how precisely you track food and activity. Use the result as a starting point, adjust based on real-world results over a few weeks, and consult a registered dietitian or doctor for personal advice.
