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.