What is TDEE (total daily energy expenditure)?

TDEE is the total calories you burn in 24 hours: mostly basal metabolism (BMR ~60–70%), plus movement/exercise (~20–30%), plus digesting food (~10% — thermic effect of food). Default male 25 y, 180 cm, 65 kg, moderate activity: BMR 1,655 kcal → TDEE 1,655 × 1.465 = 2,425 kcal/day (10,145 kJ). Lab measurement (indirect calorimetry) is gold standard; online calculators estimate from height, weight, age, sex, and activity.

How do you calculate TDEE from BMR?

Step 1 — Estimate BMR with Mifflin-St Jeor: male 10(65) + 6.25(180) − 5(25) + 5 = 1,655 kcal. Step 2 — Multiply by activity factor: moderate = ×1.465 → 2,425 kcal TDEE. Formula on this page: TDEE = BMR × activity multiplier. Thermic effect of food is not added separately here; it is implicitly covered by activity tiers. Sedentary same person: 1,655 × 1.2 = 1,986 kcal; extra active: ×1.9 = 3,145 kcal.

What is the Mifflin-St Jeor equation?

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: same but −161 instead of +5. Example woman 30 y, 165 cm, 60 kg: 600 + 1,031 − 150 − 161 = 1,320 BMR; ×1.465 moderate = 1,934 TDEE. Meta-analyses often favor Mifflin-St Jeor over older Harris-Benedict for general adults. It does not use body composition — add Katch-McArdle if you know body fat %.

When should I use the Katch-McArdle formula?

Katch-McArdle: BMR = 370 + 21.6 × lean mass (kg). Lean mass = weight × (1 − body fat%). Same default male at 15% fat: lean 55.25 kg → BMR 370 + 1,193 = 1,563 kcal (vs 1,655 Mifflin) → TDEE 2,290 at moderate activity. Best when body fat is measured (DEXA, skilled caliper) and you are relatively lean. If body fat is blank, this calculator falls back to Mifflin-St Jeor.

How do I use TDEE for weight loss (cutting)?

Eat below TDEE. Rule of thumb: 500 kcal/day deficit ≈ 1 lb (0.45 kg) fat loss per week (3,500 kcal ≈ 1 lb). Default TDEE 2,425 → cut target ~1,925 kcal/day for ~1 lb/week. Minimum floors: many guidelines cite ≥1,200 kcal (women) and ≥1,500 kcal (men) unless medically supervised. Prioritize protein (~0.7–1 g per lb goal weight) and resistance training to limit muscle loss. If weight does not drop after 3 weeks, subtract another 100–150 kcal or verify activity level.

How do I use TDEE for bulking or muscle gain?

Eat above TDEE. Surplus 250 kcal/day ≈ 0.5 lb/week gain; 500 kcal/day ≈ 1 lb/week. Default maintenance 2,425 → lean bulk ~2,675–2,925 kcal. Faster gain adds more fat. Pair surplus with progressive overload and ~1.6–2.2 g protein/kg body weight. Recalculate TDEE every 5–10 lb weight change — heavier bodies burn more.

What activity level multiplier should I choose?

Be honest about your average week: Sedentary 1.2 (desk, <3k steps). Light 1.375 (1–3 workouts). Moderate 1.465 (4–5 workouts — default). Active 1.55 (daily training). Very active 1.725 (6–7 hard sessions). Extra active 1.9 (two-a-days or manual labor plus training). Overestimating activity is the #1 reason “TDEE dieting” fails — if scale rises on “maintenance,” drop a tier or reduce 200 kcal.

What is the difference between BMR and TDEE?

BMR (basal metabolic rate) is calories burned at complete rest — organs, breathing, temperature. TDEE includes BMR plus all daily activity and exercise. BMR is only ~70% of TDEE for active people. Eating at BMR (multiplier 1.0) would be a large deficit for most — this calculator shows BMR as reference, not recommended intake unless directed by a clinician.

How accurate is a TDEE calculator?

Individual error commonly ±10–15%. Genetics, sleep, stress, menstrual cycle, and non-exercise movement (NEAT) shift real burn. Use the estimate as a starting maintenance calorie, log weight 3–4 mornings per week for 14–21 days, then adjust: losing too fast → add 100–200 kcal; not losing → subtract 100–200 kcal. Activity multipliers are population averages, not GPS for your body.

How do I convert TDEE calories to kilojoules?

Multiply kcal by 4.184 (or 4.1868 for precision). Default TDEE 2,425 kcal × 4.184 = 10,146 kJ/day. Australia and EU labels often use kJ; US uses kcal (Calories). Divide kJ by 4.184 to get kcal. This tool outputs both when you run the calculator.

Does TDEE change when you lose weight?

Yes. Smaller bodies have lower BMR; less weight to carry can lower activity burn. A 10 kg loss might reduce TDEE by ~100–200 kcal/day — recalculate with new weight every few weeks during a cut. Metabolic adaptation (slightly lower burn than predicted) can happen in long deficits; diet breaks and adequate protein help.

Which calculators should I use with the TDEE calculator?

Macro calculator (protein/carb/fat split), calorie calculator (maintain/lose/gain targets), BMR calculator (formula comparison), body fat calculator (for Katch-McArdle), lean body mass calculator, fat-loss calorie deficit calculator, and calories burned calculator for specific workouts on top of baseline TDEE.

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Q: What is the difference between BMR and TDEE?

BMR (basal metabolic rate) is calories burned at complete rest — organs, breathing, temperature. TDEE includes BMR plus all daily activity and exercise. BMR is only ~70% of TDEE for active people. Eating at BMR (multiplier 1.0) would be a large deficit for most — this calculator shows BMR as reference, not recommended intake unless directed by a clinician.

Q: How accurate is a TDEE calculator?

Individual error commonly ±10–15%. Genetics, sleep, stress, menstrual cycle, and non-exercise movement (NEAT) shift real burn. Use the estimate as a starting maintenance calorie, log weight 3–4 mornings per week for 14–21 days, then adjust: losing too fast → add 100–200 kcal; not losing → subtract 100–200 kcal. Activity multipliers are population averages, not GPS for your body.

Q: How do I convert TDEE calories to kilojoules?

Multiply kcal by 4.184 (or 4.1868 for precision). Default TDEE 2,425 kcal × 4.184 = 10,146 kJ/day. Australia and EU labels often use kJ; US uses kcal (Calories). Divide kJ by 4.184 to get kcal. This tool outputs both when you run the calculator.

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Weight loss & maintenance

TDEE Calculator — Total Daily Energy Expenditure

Free TDEE calculator to estimate total daily energy expenditure from BMR (Mifflin-St Jeor or Katch-McArdle) × activity level. See calories to maintain, cut, or bulk — plus every activity tier in kcal and kJ.

Last updated: May 25, 2026

BMR + TDEE with 7 activity multipliers

Cutting & bulking calorie targets from your TDEE

Katch-McArdle when body fat % is known

Need macros for your TDEE? Macro calculator

TDEE Calculator

Estimate your Total Daily Energy Expenditure (TDEE)

Unit System

Age

Ages: 18 - 80

Gender

Height

Weight

Activity Level

TDEE Results

BMR (Basal Metabolic Rate)

1,655 cal/day

TDEE (Total Daily Energy Expenditure)

2,425 cal/day

TDEE by Activity Level

BMR only1,655 cal

Sedentary: little or no exercise1,986 cal

Exercise 1-3 times/week2,276 cal

Exercise 4-5 times/week2,425 cal

Daily exercise or intense exercise 3-4 times/week2,565 cal

Intense exercise 6-7 times/week2,855 cal

Very intense exercise daily, or physical job3,145 cal

Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes. Very intense exercise: 2+ hours.

TDEE Guidelines:

• TDEE = BMR × Activity Multiplier
• BMR is the energy needed at rest
• Activity level accounts for exercise and daily activities
• TDEE varies day by day based on actual activity

What This TDEE Calculator Shows

Default: male, 25 y, 180 cm, 65 kg, moderate activity (×1.465)

BMR

Mifflin-St Jeor

1,655 kcal/day — resting burn before exercise.

TDEE (maintenance)

BMR × 1.465

2,425 kcal (10,144 kJ) — eat here to maintain weight (average).

Cut target (~1 lb/wk)

−500 kcal/day

1,925 kcal/day — common fat-loss intake from this TDEE.

Quick result (default inputs)

BMR 1655 × 1.465 = TDEE 2425 kcal · Cut ~1925 · Bulk ~2925

BMR

1655

TDEE

2425

Sedentary

1986

Extra active

3145

TDEE formula, activity factors & weight goals

Core formulas

TDEE = BMR × activity multiplier

Male BMR = 10×kg + 6.25×cm − 5×age + 5

Katch-McArdle BMR = 370 + 21.6 × lean mass (kg)

Worked default: 10(65) + 6.25(180) − 5(25) + 5 = 1,655 BMR → 1,655 × 1.465 = 2,425 TDEE.

BMR equations

Equation	Formula	Use when
Mifflin-St Jeor (1990)	Male: 10W + 6.25H − 5A + 5 · Female: 10W + 6.25H − 5A − 161	Default for most adults (W kg, H cm, A years)
Katch-McArdle	370 + 21.6 × lean body mass (kg)	When body fat % is known; often better for lean athletes

Activity level multipliers (this calculator)

×	Level	Typical week	kcal (default BMR)
1.0	BMR only	Resting metabolism — not full TDEE	1,655
1.2	Sedentary	Desk job, little exercise	1,986
1.375	Light	Exercise 1–3 days/week	2,276
1.465	Moderate	Exercise 4–5 days/week (default)	2,425
1.55	Active	Daily exercise or hard 3–4×/week	2,565
1.725	Very active	Hard training 6–7 days/week	2,855
1.9	Extra active	Athlete or physical job + training	3,145

Calories from TDEE — cut, maintain, bulk

Goal	kcal/day	Weekly	Notes
Maintain weight	2,425	0 lb	Eat at TDEE; track scale 2–3 weeks
Lose ~0.5 lb/week	2,175	−0.5 lb	250 kcal/day below TDEE (~1,750 kcal/week)
Lose ~1 lb/week	1,925	−1 lb	500 kcal/day deficit ≈ 3,500 kcal/week
Lose ~2 lb/week	1,425	−2 lb	Aggressive; not for everyone long-term
Gain ~0.5 lb/week	2,675	+0.5 lb	Lean bulk starter surplus
Gain ~1 lb/week	2,925	+1 lb	Pair with resistance training + protein

What makes up TDEE?

BMR (~60–70%)

Organs, brain, breathing at rest. Drops with age and weight loss; rises with more lean mass.

Activity (~20–30%)

Workouts, steps, NEAT (fidgeting, standing desk). Captured by activity multipliers above.

TEF (~10%)

Digesting food — protein costs more than fat. Often rolled into multipliers rather than added separately.

TDEE examples (worked)

Default male — moderate activity

25 y · 180 cm · 65 kg · Mifflin-St Jeor

BMR = 1,655 kcal · TDEE = 2,425 kcal · Sedentary tier = 1986 · Extra active = 3145

Cut ~1 lb/week: 1925 kcal · Bulk ~1 lb/week: 2925 kcal

Female, moderate

30 y · 165 cm · 60 kg

BMR 1320 · TDEE 1934 kcal

Katch-McArdle

Same male · 15% body fat

BMR 1563 · TDEE 2290 kcal (lower lean mass estimate)

Activity swing

Same stats · sedentary vs extra active

1986 → 3145 kcal (+1159 kcal range)

Limitations & sources

Estimates vary ±10–15% — use scale trend for 2–3 weeks, then adjust ±100–200 kcal
Pick the activity level that matches your average week, not your best week
NEAT (fidgeting, steps) is baked into multipliers but differs by person
Medical conditions, thyroid issues, and medications can shift real expenditure
Minimum intakes often cited: ~1,200 kcal women / ~1,500 kcal men unless supervised

Mifflin et al., Am J Clin Nutr (1990)Original Mifflin-St Jeor BMR validation study
Harvard Health — Calorie countingPractical deficit guidance and minimum calorie context
CDC — Losing weightSustainable rate of weight loss (about 1–2 lb/week max for many)

This tool estimates energy needs for education. It does not replace advice from a registered dietitian or physician, especially for eating disorders, diabetes, pregnancy, or adolescents.

Frequently Asked Questions

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Estimate body fat % for Katch-McArdle TDEE.

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Weight loss & maintenance

TDEE Calculator — Total Daily Energy Expenditure

Last updated: May 25, 2026

BMR + TDEE with 7 activity multipliers

Cutting & bulking calorie targets from your TDEE

Katch-McArdle when body fat % is known

Need macros for your TDEE? Macro calculator

TDEE Calculator

Estimate your Total Daily Energy Expenditure (TDEE)

Unit System

Age

Ages: 18 - 80

Gender

Height

Weight

Activity Level

TDEE Results

BMR (Basal Metabolic Rate)

1,655 cal/day

TDEE (Total Daily Energy Expenditure)

2,425 cal/day

TDEE by Activity Level

BMR only1,655 cal

Sedentary: little or no exercise1,986 cal

Exercise 1-3 times/week2,276 cal

Exercise 4-5 times/week2,425 cal

Daily exercise or intense exercise 3-4 times/week2,565 cal

Intense exercise 6-7 times/week2,855 cal

Very intense exercise daily, or physical job3,145 cal

Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes. Very intense exercise: 2+ hours.

TDEE Guidelines:

• TDEE = BMR × Activity Multiplier
• BMR is the energy needed at rest
• Activity level accounts for exercise and daily activities
• TDEE varies day by day based on actual activity

What This TDEE Calculator Shows

Default: male, 25 y, 180 cm, 65 kg, moderate activity (×1.465)

BMR

Mifflin-St Jeor

1,655 kcal/day — resting burn before exercise.

TDEE (maintenance)

BMR × 1.465

2,425 kcal (10,144 kJ) — eat here to maintain weight (average).

Cut target (~1 lb/wk)

−500 kcal/day

1,925 kcal/day — common fat-loss intake from this TDEE.

Quick result (default inputs)

BMR 1655 × 1.465 = TDEE 2425 kcal · Cut ~1925 · Bulk ~2925

BMR

1655

TDEE

2425

Sedentary

1986

Extra active

3145

TDEE formula, activity factors & weight goals

Core formulas

TDEE = BMR × activity multiplier

Male BMR = 10×kg + 6.25×cm − 5×age + 5

Katch-McArdle BMR = 370 + 21.6 × lean mass (kg)

Worked default: 10(65) + 6.25(180) − 5(25) + 5 = 1,655 BMR → 1,655 × 1.465 = 2,425 TDEE.

BMR equations

Equation	Formula	Use when
Mifflin-St Jeor (1990)	Male: 10W + 6.25H − 5A + 5 · Female: 10W + 6.25H − 5A − 161	Default for most adults (W kg, H cm, A years)
Katch-McArdle	370 + 21.6 × lean body mass (kg)	When body fat % is known; often better for lean athletes

Activity level multipliers (this calculator)

×	Level	Typical week	kcal (default BMR)
1.0	BMR only	Resting metabolism — not full TDEE	1,655
1.2	Sedentary	Desk job, little exercise	1,986
1.375	Light	Exercise 1–3 days/week	2,276
1.465	Moderate	Exercise 4–5 days/week (default)	2,425
1.55	Active	Daily exercise or hard 3–4×/week	2,565
1.725	Very active	Hard training 6–7 days/week	2,855
1.9	Extra active	Athlete or physical job + training	3,145

Calories from TDEE — cut, maintain, bulk

Goal	kcal/day	Weekly	Notes
Maintain weight	2,425	0 lb	Eat at TDEE; track scale 2–3 weeks
Lose ~0.5 lb/week	2,175	−0.5 lb	250 kcal/day below TDEE (~1,750 kcal/week)
Lose ~1 lb/week	1,925	−1 lb	500 kcal/day deficit ≈ 3,500 kcal/week
Lose ~2 lb/week	1,425	−2 lb	Aggressive; not for everyone long-term
Gain ~0.5 lb/week	2,675	+0.5 lb	Lean bulk starter surplus
Gain ~1 lb/week	2,925	+1 lb	Pair with resistance training + protein

What makes up TDEE?

BMR (~60–70%)

Organs, brain, breathing at rest. Drops with age and weight loss; rises with more lean mass.

Activity (~20–30%)

Workouts, steps, NEAT (fidgeting, standing desk). Captured by activity multipliers above.

TEF (~10%)

Digesting food — protein costs more than fat. Often rolled into multipliers rather than added separately.

TDEE examples (worked)

Default male — moderate activity

25 y · 180 cm · 65 kg · Mifflin-St Jeor

BMR = 1,655 kcal · TDEE = 2,425 kcal · Sedentary tier = 1986 · Extra active = 3145

Cut ~1 lb/week: 1925 kcal · Bulk ~1 lb/week: 2925 kcal

Female, moderate

30 y · 165 cm · 60 kg

BMR 1320 · TDEE 1934 kcal

Katch-McArdle

Same male · 15% body fat

BMR 1563 · TDEE 2290 kcal (lower lean mass estimate)

Activity swing

Same stats · sedentary vs extra active

1986 → 3145 kcal (+1159 kcal range)

Limitations & sources

Estimates vary ±10–15% — use scale trend for 2–3 weeks, then adjust ±100–200 kcal
Pick the activity level that matches your average week, not your best week
NEAT (fidgeting, steps) is baked into multipliers but differs by person
Medical conditions, thyroid issues, and medications can shift real expenditure
Minimum intakes often cited: ~1,200 kcal women / ~1,500 kcal men unless supervised

Mifflin et al., Am J Clin Nutr (1990)Original Mifflin-St Jeor BMR validation study
Harvard Health — Calorie countingPractical deficit guidance and minimum calorie context
CDC — Losing weightSustainable rate of weight loss (about 1–2 lb/week max for many)

This tool estimates energy needs for education. It does not replace advice from a registered dietitian or physician, especially for eating disorders, diabetes, pregnancy, or adolescents.