TDEE Calculator
Calculate your Total Daily Energy Expenditure with multiple BMR formulas and activity levels. Get personalized calorie and macronutrient recommendations for your fitness goals.
Personal Information
Required for Cunningham and Katch-McArdle formulas
3-5 days per week of moderate exercise
TDEE Calculation Results
Your TDEE
2556 calories/day
Total Daily Energy Expenditure
Maintenance
2556 calories/day
Maintain current weight
BMR
1649
calories/day
Activity Factor
1.55x
multiplier
What is TDEE Calculator?
Understanding TDEE (Total Daily Energy Expenditure)
TDEE represents the total number of calories you burn in a day, including your basal metabolic rate (BMR) and calories burned through physical activity. It's the foundation for any successful weight management plan.
TDEE Components
- BMR (60-75%): Calories burned at rest for basic bodily functions
- NEAT (15-25%): Non-exercise activity thermogenesis (fidgeting, daily activities)
- TEF (8-10%): Thermic effect of food (digestion and metabolism)
- Exercise (15-25%): Planned physical activity and workouts
BMR Formula Comparison
Mifflin-St Jeor (Recommended)
Most accurate for general population. Developed in 1990 using modern data.
Harris-Benedict
Classic formula from 1919. May overestimate BMR by 5-10%.
Cunningham
Best for lean individuals. Requires body fat percentage.
Katch-McArdle
Considers lean body mass. More accurate for muscular individuals.
Activity Level Guidelines
Using Your TDEE
- Weight Loss: Eat 300-750 calories below TDEE (0.5-1.5 lbs/week)
- Maintenance: Eat at your TDEE to maintain current weight
- Weight Gain: Eat 250-500 calories above TDEE (0.5-1 lb/week)
- Track Progress: Adjust based on actual weight changes over 2-3 weeks