Total Daily Energy Expenditure (TDEE)
TDEE combines basal metabolic rate with activity multipliers. Use it to set calorie targets for weight loss, maintenance, or muscle gain.
Optional. Required for Katch-McArdle formula.
Calorie Estimates
Basal metabolic rate
1783 kcal/day
Lean mass estimate: 69.4 kg
TDEE (Moderately active)
2763 kcal/day
Suggested calorie targets
- Slow loss (approx. 0.25 kg per week): 2487 kcal/day
- Moderate loss (approx. 0.5 kg per week): 2211 kcal/day
- Lean gain (approx. 0.25 kg per week): 3040 kcal/day
Calories by Activity Level
Sedentary
Desk job, little or no exercise
2139 kcal
Lightly active
Light exercise 1-3 days per week
2451 kcal
Moderately active
Moderate exercise 3-5 days per week
2763 kcal
Very active
Hard exercise 6-7 days per week
3075 kcal
Extra active
Physical job or twice-daily training
3387 kcal
How to Use This Calculator
Select an appropriate formula
Mifflin-St Jeor is the modern default. Harris-Benedict often overestimates slightly. Katch-McArdle is best when lean mass is known.
Choose your real-world activity level
Pick the description that matches your average week. Overestimating activity leads to surplus calories and potential weight gain.
Translate TDEE into goals
To lose weight, subtract 10-20%. For muscle gain, add 5-15%. Reassess every few weeks or after notable weight changes.
Formula Reference
BMR (Mifflin) = 10 * weight(kg) + 6.25 * height(cm) - 5 * age + (5 for male / -161 for female)
BMR (Harris) = 66.5 + 13.75 * weight + 5.003 * height - 6.775 * age (male)
BMR (Harris) = 655.1 + 9.563 * weight + 1.850 * height - 4.676 * age (female)
BMR (Katch) = 370 + 21.6 * lean mass(kg)
TDEE = BMR * activity factor
- Activity factors range from 1.2 (sedentary) to 1.9 (extra active).
- Body fat percentage refines lean mass estimation but is optional.
- Indirect calorimetry provides the most accurate measurement when available.
Full Description
Total Daily Energy Expenditure captures basal metabolism, physical activity, and the thermic effect of food. Knowing your TDEE makes calorie planning more precise, allowing you to adjust intake as body weight, training load, or lifestyle changes.
Pair TDEE estimates with adequate protein, resistance training, and periodic diet breaks. Athletes should adjust for training cycles and work with sports dietitians for performance goals.
Frequently Asked Questions
How often should I recalculate TDEE?
Revisit every 4-6 weeks or after a 3-5 kg weight change. Lifestyle or training changes also warrant recalculation.
Why does my fitness tracker show different numbers?
Wearables estimate energy burn via heart rate and motion. Use weight trends to reconcile differences and adjust calories accordingly.
Does age affect TDEE?
Yes. Basal metabolic rate generally declines with age due to lean mass loss. Strength training and higher protein intake can mitigate this.
Can I use TDEE for carb cycling?
Yes. Use TDEE to set weekly calorie averages, then distribute calories higher on training days and lower on rest days.