How to use the TDEE calculator
- Enter your sex, age, height and weight in metric or imperial units.
- Pick the activity level that matches a normal week, not your best week.
- Optional: add your body fat percentage to see the Katch–McArdle estimate, which is often closer for lean or very muscular people.
- Read your TDEE: the calories you burn in a typical day. Eating this amount keeps your weight stable.
What TDEE and BMR mean
BMR (basal metabolic rate) is the energy your body uses at complete rest to keep you alive: breathing, circulation, brain and organ work. For most adults it is 60–70% of the day's total.
TDEE (total daily energy expenditure) adds everything else: digesting food (about 10%), daily movement such as walking and standing, and exercise. TDEE is the number that matters for weight: eat less than your TDEE and you lose weight, eat more and you gain.
The formulas
Mifflin–St Jeor (women): BMR = 10 × kg + 6.25 × cm − 5 × age − 161
Katch–McArdle: BMR = 370 + 21.6 × lean body mass (kg)
TDEE = BMR × activity factor
The Mifflin–St Jeor equation is the main result because studies comparing equations found it the most accurate for most adults. The revised Harris–Benedict equation (1984) usually gives a slightly higher number. Katch–McArdle uses lean mass instead of weight, so it needs your body fat percentage; you can estimate it with our body fat calculator.
Example
A 30-year-old woman, 170 cm and 72 kg: BMR = 720 + 1,062.5 − 150 − 161 = 1,472 kcal. With light activity (×1.375) her TDEE is about 2,020 kcal a day. Eating about 1,520 kcal (500 less) would lead to a loss of roughly 0.5 kg (1 lb) a week at first.
Choosing the right activity level
- Sedentary: office work, under about 5,000 steps a day, no planned exercise.
- Lightly active: 1–3 workouts a week or a job with some walking.
- Moderately active: 3–5 workouts a week or 10,000+ steps most days.
- Very active: hard training almost every day.
- Extremely active: physical labour plus training, or endurance athletes in heavy training.
Most people overestimate their activity. If you are unsure, choose the lower level, follow it for 2–3 weeks and adjust using the scale.
How to check your real TDEE
Any formula is an estimate. To find your true number, eat a consistent amount for two to three weeks, weigh yourself several mornings a week and compare weekly averages. If your weight is stable, that intake is your TDEE. If you lose 0.5 kg a week, your TDEE is about 500 kcal above what you eat.
Frequently asked questions
What is a good TDEE?
There is no good or bad TDEE. It depends on size, age, sex, muscle and activity. Many women fall around 1,800–2,200 kcal and many men around 2,200–2,800 kcal, but individuals vary widely.
Should I eat below my BMR to lose weight?
Usually not. Eating below your TDEE is enough to create a deficit. Very low intakes are hard to keep nutritious; plans under about 1,200 kcal (women) or 1,500 kcal (men) should be supervised by a doctor or dietitian.
Why is my TDEE different on other calculators?
Calculators use different equations and activity factors. Differences of 100–200 kcal are normal. Use one calculator consistently and adjust from real results.
Do you store my data?
No. The calculation runs in your browser and nothing is sent to our servers.
Sources: Mifflin MD, St Jeor ST et al., "A new predictive equation for resting energy expenditure in healthy individuals", American Journal of Clinical Nutrition, 1990; Roza AM, Shizgal HM, "The Harris Benedict equation reevaluated", AJCN, 1984; Frankenfield D et al., "Comparison of predictive equations for resting metabolic rate", Journal of the American Dietetic Association, 2005.
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Last reviewed: 2026-11-10. These tools give general information, not medical advice. Talk to a doctor about your health. See our medical disclaimer.