About the TDEE Calculator
TDEE Calculator helps estimate the key numbers involved in fitness decisions. It is designed for quick scenario comparison: enter a realistic set of values, calculate the result, then change one assumption at a time to see what has the greatest effect. Unlike a static table, the result responds to your inputs and keeps the calculation in your browser. Health and fitness results are population-based estimates. They can support a conversation or planning process, but they do not determine an individual diagnosis, treatment, or safe activity level.
How to use this calculator
Enter values that match your situation and select Calculate result. Review the main result and its supporting figures, then change one input at a time to compare scenarios. Results are rounded for readability while the calculation retains additional precision internally.
Information you will need
- Age
- Sex
- Weight
- Height
- Activity
- Body Fat %
- Formula
How the calculation works
Estimates BMR using Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle (requires body fat %). TDEE = BMR x activity multiplier. Read the primary result together with the supporting values rather than focusing on one number alone. A useful estimate should make its assumptions visible. If the answer looks surprising, verify the unit, rate, time period, and whether the entered value is gross or net. Run a conservative and an optimistic scenario to understand the range of possible outcomes.
Formula or method
Mifflin: 10W + 6.25H - 5A + 5 (male) or -161 (female). Harris-Benedict: Classic equation. Katch-McArdle: 370 + 21.6 × lean body mass.
Worked example
Maintenance calories at moderate activity.
The example is illustrative rather than a recommendation. Use your own verified values and keep all monetary or measurement units consistent. When comparing alternatives, save or note each result so the assumptions do not become mixed.
How to interpret the result
The primary output answers the main question posed by the tdee calculator, while the additional cards provide context. A result with many decimal places is not necessarily more certain. The displayed precision makes comparison easier, but uncertainty in the inputs can be larger than the rounding difference.
Look for trends and ranges instead of treating a single estimate as a pass or fail result. If the output conflicts with symptoms, professional advice, or a direct measurement, rely on appropriate professional assessment.
Limitations and important notes
The tdee calculator cannot account for every factor that affects an individual result. Measurement technique, hydration, body composition, medication, pregnancy, illness, training status, and normal biological variation may matter. Do not use an estimate to diagnose a condition, select medication dosage, decide whether to drive, or ignore symptoms. A qualified professional can interpret measurements in the context of history and appropriate testing.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including BMR, physical activity, and the thermic effect of food. Eating at your TDEE maintains your current weight. Eating below it creates the deficit needed for weight loss, while eating above it supports weight gain. This calculator estimates your TDEE from your stats and activity level, giving you the anchor for any nutrition plan.
How do I use TDEE for weight loss?
Subtract 250–500 calories from your TDEE for gradual weight loss of about 0.5–1 lb per week. Never go below 1,200 calories a day (women) or 1,500 a day (men) without medical supervision. This calculator provides your TDEE and suggested calorie targets. Because TDEE is an estimate, track your weight for a few weeks and adjust — weight is the real proof of whether your deficit is working.
How do I choose my activity level?
Be honest about your weekly activity. Sedentary = desk job, no exercise. Lightly active = light exercise 1–3 days/week. Moderately active = moderate exercise 3–5 days/week. Very active = hard exercise 6–7 days/week. Most people overestimate their activity level, which inflates their calorie target. If unsure, pick the lower option — you can always adjust the estimate after comparing it with your real weight trend.
Why is my TDEE higher than my BMR?
BMR is only the portion of your daily burn used for basic life support — usually 60–70% of TDEE. The rest comes from movement and the energy cost of digesting food. Multiplying your BMR by an activity factor accounts for those extra calories. A bigger difference means more daily activity. This is why very active people can eat far more than sedentary people of the same size without gaining weight.
How much does choosing 'lightly active' over 'sedentary' change the number?
Roughly 200–300 calories per day, or about 1,400–2,100 calories per week. Over time that difference can add up to a pound of weight change every couple of weeks, which is why choosing the wrong activity level is a common reason diets stall. The multiplier differences also grow with body size — a larger person will see a bigger gap between activity options than a smaller person.
Should I trust my fitness tracker or this calculator?
Trackers are convenient but tend to overestimate calories burned, sometimes by 20–40%. Calculators use population averages and are also estimates. The most reliable method is the same for both: follow one number for 2–4 weeks, track your weight trend, and adjust. Treat your tracker as a trend tool, not a scientific measurement, and rely on real weight changes to set your calorie target.
Why does my TDEE drop as I lose weight?
Your TDEE is partly based on body weight — smaller bodies burn fewer calories because there is less mass to move and maintain. Losing 10–20 pounds typically reduces your daily burn by 50–150 calories. This is why fat loss slows over time even when you eat the same amount. Recalculating your TDEE as your weight changes helps you keep your deficit accurate instead of relying on outdated numbers.