Question 1

How do I calculate my TDEE?

Accepted Answer

To calculate your TDEE, enter your age, gender, height, weight, and activity level into the calculator above. The tool uses the Mifflin-St Jeor equation (default) to find your BMR: Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161. TDEE is then calculated as: TDEE = BMR × Activity Factor (1.2 to 1.9). If you know your body fat percentage, switch to the Katch-McArdle formula in Advanced Options for a more personalized result.

Question 2

What is a TDEE calculator?

Accepted Answer

A TDEE calculator estimates the total number of calories your body burns in a full day, including resting metabolism, physical activity, exercise, and the energy used to digest food. It takes your body stats and activity level as inputs and outputs a daily calorie number you can use to set goals: eat below your TDEE to lose weight, at your TDEE to maintain, or above it to gain muscle.

Question 3

What is the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just breathing, circulating blood, and maintaining temperature. TDEE (Total Daily Energy Expenditure) is your total calorie burn across an entire day, including all movement and exercise. TDEE = BMR × Activity Factor. For weight management, TDEE is what matters: it reflects your actual daily calorie needs, not just your resting metabolism.

Question 4

How accurate is a TDEE calculator?

Accepted Answer

The Mifflin-St Jeor equation is accurate to within about 10% for most people, making it the most reliable formula available. However, individual variation can be 5–20% due to genetics, hormones, medications, body composition, and health conditions. TDEE calculators also cannot account for day-to-day fluctuations in activity. Use your calculator result as a starting point, then adjust your intake up or down based on actual weight changes over 2–4 weeks.

Question 5

How do I calculate my TDEE for weight loss?

Accepted Answer

To lose weight, you need to eat fewer calories than your TDEE. First, calculate your TDEE using the calculator above. Then subtract 250–750 calories to create a daily deficit. A 500-calorie daily deficit leads to approximately 0.5 kg (1 lb) of fat loss per week. Never eat below your BMR for extended periods, as this can trigger metabolic slowdown, muscle loss, and fatigue. Select your goal in the calculator to see exact calorie targets for slow, moderate, or aggressive weight loss.

Question 6

How do I calculate TDEE for females?

Accepted Answer

To calculate TDEE for women, use the female Mifflin-St Jeor equation: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161. Then multiply by your activity factor (1.2 for sedentary to 1.9 for extra active). Women generally have lower TDEE than men of the same size due to higher body fat percentage and lower muscle mass. If you know your body fat %, the Katch-McArdle formula (gender-neutral) can give a more accurate result.

Question 7

How do I calculate TDEE for males?

Accepted Answer

To calculate TDEE for men, use the male Mifflin-St Jeor equation: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. Then multiply by your activity factor. As a reference, a 25-year-old male at 80 kg, 178 cm, moderately active would have a TDEE of approximately 2,800–3,000 kcal/day. Men tend to have higher TDEE than women due to greater muscle mass.

Question 8

How often should I recalculate my TDEE?

Accepted Answer

Recalculate your TDEE when: your weight changes by 3–5 kg (7–10 lbs), your activity level changes significantly, your body composition changes noticeably, or every 30–60 days during an active weight loss or muscle gain phase. Also recalculate after major life changes such as starting a new job, pregnancy, illness, or beginning/stopping medications that affect metabolism.

Question 9

Is it safe to eat below my BMR?

Accepted Answer

Eating below your BMR for extended periods is not recommended. Your BMR represents the minimum energy your body needs for survival functions like breathing and circulation. Sustained under-eating below BMR can trigger adaptive thermogenesis (metabolic slowdown), muscle loss, hormonal disruption, fatigue, and nutrient deficiencies. Instead, create a moderate calorie deficit from your TDEE (250–750 calories below) while staying above your BMR.

Question 10

Why did my TDEE change even though my routine stayed the same?

Accepted Answer

Your TDEE depends on your BMR, and BMR shifts with changes in weight, muscle mass, age, and metabolic adaptation. If you have been dieting, your body may have reduced its metabolic rate (adaptive thermogenesis) to conserve energy — a phenomenon sometimes called 'metabolic adaptation' or 'starvation mode.' Weight changes also directly affect BMR: losing or gaining 3–5 kg will measurably change both your BMR and TDEE.

Question 11

Does TDEE include exercise calories?

Accepted Answer

Yes. TDEE includes all forms of energy expenditure, including planned exercise. When you select your activity level, you are already accounting for your exercise habits. This is why you should not add extra calories for workouts if you have already selected 'moderately active' or 'very active.' The activity multiplier is designed to cover your total weekly activity, not just resting metabolism.

Question 12

What activity level should I choose on the TDEE calculator?

Accepted Answer

Choose the level that best describes your average week, including work, exercise, and general movement. Sedentary (1.2) means a desk job with little exercise. Lightly Active (1.375) means 1–3 days of light gym or walking per week. Moderately Active (1.55) means 3–5 days of exercise. Very Active (1.725) means 6–7 days of hard training. Extra Active (1.9) means twice-daily training or a physically demanding job. When in doubt, choose one level lower than you think — most people overestimate their activity.

Question 13

Should I use Mifflin-St Jeor or Katch-McArdle for my TDEE?

Accepted Answer

Use Mifflin-St Jeor if you do not know your body fat percentage — it is the most accurate general-purpose formula. Use Katch-McArdle if you know your body fat percentage accurately (from DEXA, hydrostatic weighing, or calipers) and are either very lean or carry above-average muscle mass. Katch-McArdle uses only lean body mass in its calculation, making it gender-neutral and more accurate for athletes and bodybuilders.

Question 14

Can eating more protein increase my TDEE?

Accepted Answer

Yes, modestly. Protein has the highest thermic effect of food (TEF) at 20–30%, meaning your body burns 20–30% of protein calories just digesting it, compared to 5–10% for carbs and 0–3% for fats. Eating 150g of protein per day can increase your daily calorie burn by 60–100 calories from TEF alone. Protein also preserves muscle mass during weight loss, which protects your long-term BMR and TDEE.

Scenario	Per Week	Daily Calories
Aggressive	-0.75kg/wk	1,721kcal
Moderate	-0.50kg/wk	1,996kcal
Slow	-0.25kg/wk	2,271kcal
Maintain	0kg/wk	2,546kcal
Slow	+0.25kg/wk	2,821kcal
Moderate	+0.50kg/wk	3,096kcal
Aggressive	+0.75kg/wk	3,371kcal

Factor	Effect on TDEE
Muscle Mass	More muscle = higher BMR and TDEE. Muscle burns ~6 kcal/lb/day at rest vs ~2 kcal/lb for fat.
Age	TDEE decreases ~1–2% per decade after age 20, largely due to muscle loss (sarcopenia).
Gender	Men typically have 5–10% higher TDEE due to greater muscle mass and lower body fat percentage.
Body Size	Taller and heavier individuals burn more calories — more tissue to maintain and move.
Activity Level	The largest variable you can control. Going from sedentary to very active can increase TDEE by 40–50%.
Hormones	Thyroid hormones directly regulate metabolic rate. Conditions like hypothyroidism lower TDEE.

TDEE Calculator

Calorie Goals

Visual Comparison

Nutrition Breakdown

Maintain Weight Daily Distribution

Protein

Fats

Carbs

Formula Comparison

Weight Change Impact

What is TDEE (Total Daily Energy Expenditure)?

How to Calculate Your TDEE

TDEE Calculation Formulas

Mifflin-St Jeor Equation

Katch-McArdle Formula

BMR vs TDEE: What's the Difference?

BMR (Resting)

TDEE (Total)

Activity Level Multipliers

How to Use TDEE for Weight Loss

Slow (0.25 kg/week)

Moderate (0.5 kg/week)

Aggressive (0.75 kg/week)

How to Increase Your TDEE

Do This

Avoid This

Factors That Affect Your TDEE

Important Disclaimer

Frequently Asked Questions

Embed TDEE Calculator

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Activity Level	Factor	Description
Sedentary	1.2	Desk job, little or no exercise
Lightly Active	1.375	Light exercise 1–3 days per week
Moderately Active	1.55	Moderate exercise 3–5 days per week
Very Active	1.725	Hard exercise 6–7 days per week
Extra Active	1.9	Very hard daily exercise or physical job