What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic physiological functions (breathing, circulation, cell production). TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, representing your total daily calorie burn including physical activity.

Which formula is more accurate: Mifflin-St Jeor or Katch-McArdle?

Katch-McArdle is generally more accurate when body fat percentage is known, as it accounts for lean body mass. However, Mifflin-St Jeor is very accurate for most people and doesn't require body fat measurement. Both are widely used in clinical and research settings.

How do I know my body fat percentage?

Common methods include DEXA scans (most accurate), BodPod, bioelectrical impedance scales, calipers (skinfold measurements), or visual estimation. If you don't know your body fat %, the calculator will use Mifflin-St Jeor, which is still very accurate.

Why is my TDEE different from other calculators?

Different calculators may use different formulas (Harris-Benedict, Mifflin-St Jeor, Katch-McArdle) or activity multipliers. This calculator uses the most current and validated formulas. Small differences (50-100 kcal) are normal and not significant.

Can I use this for weight loss?

Yes! Your TDEE tells you how many calories to maintain weight. To lose weight, create a calorie deficit. The calculator shows a 'Cutting' target (TDEE - 500 kcal) which typically results in ~1 lb of weight loss per week. Adjust based on your progress.

How often should I recalculate my TDEE?

Recalculate when your weight changes significantly (5-10 lbs), your activity level changes, or every 4-6 weeks during a weight loss/gain program. As you lose weight, your BMR decreases, so your calorie needs will change.

TDEE Calculator - Total Daily Energy Expenditure & Calorie Planner

Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation or Katch-McArdle formula

Personal Information

Metric

Gender

Age

Must be between 15 and 80 years

Weight

Height

Activity Level

Body Fat % (Optional)

If provided, uses Katch-McArdle formula for more accurate BMR

Age is required
Weight is required
Height is required
Gender is required
Activity level is required

Enter your information to calculate TDEE

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Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories your body burns each day. TDEE is the total number of calories you need to maintain your current weight, accounting for your basal metabolic rate (BMR) and daily activity level. This calculator uses the scientifically validated Mifflin-St Jeor equation as the default method, or the Katch-McArdle formula if you provide your body fat percentage for more accurate results. Get personalized calorie targets for weight maintenance, cutting (weight loss), and bulking (weight gain).

How to Use TDEE Calculator

Calculate Your TDEE

Determine your daily calorie needs based on your personal metrics and activity level.

1. Select Your Gender

Choose Male or Female. This affects the BMR calculation formula.

2. Enter Your Age

Input your age in years (must be between 15 and 80). Age affects metabolic rate.

3. Enter Your Weight and Height

Input your current weight and height. You can toggle between Metric (kg/cm) and Imperial (lbs/ft/in) units.

4. Select Activity Level

Choose your activity level based on your typical weekly exercise routine. This multiplier accounts for calories burned through physical activity.

5. Optional: Enter Body Fat %

If you know your body fat percentage, enter it for a more accurate BMR calculation using the Katch-McArdle formula. Otherwise, the calculator uses the Mifflin-St Jeor equation.

6. Review Your Results

View your TDEE, BMR, and calorie targets for maintenance, cutting (-500 kcal), and bulking (+500 kcal).

Calculator Features

🧮

Dual BMR Formulas

Uses Mifflin-St Jeor equation by default, or Katch-McArdle formula when body fat % is provided for enhanced accuracy.

📊

Activity Level Multipliers

Accounts for 5 different activity levels from sedentary to extra active, providing accurate TDEE estimates.

⚖️

Dual Unit Support

Seamlessly switch between Metric (kg/cm) and Imperial (lbs/ft/in) units with automatic conversion.

🎯

Calorie Targets

Get personalized calorie targets for maintenance, cutting (weight loss), and bulking (weight gain) goals.

Complete Function List

Mifflin-St Jeor BMR calculation (default):
Katch-McArdle BMR calculation (with body fat %):
TDEE calculation with 5 activity level multipliers:
Metric and Imperial unit support:
Real-time calculation updates:
Calorie targets for maintenance, cutting, and bulking:
Input validation and error handling:
Responsive design for all devices:

Common Calculations & Examples

Example 1: Weight Loss Planning

Problem: A 30-year-old female, 165 cm tall, weighing 70 kg, wants to lose weight. She exercises moderately 3-4 times per week.

Steps:

Select Gender: Female
Enter Age: 30 years
Enter Weight: 70 kg, Height: 165 cm (Metric units)
Select Activity Level: Moderately Active (1.55 multiplier)
Leave Body Fat % empty (uses Mifflin-St Jeor)

Result: TDEE: ~2,200 kcal/day | Cutting Target: ~1,700 kcal/day

Explanation: Her BMR is approximately 1,420 kcal/day. With moderate activity (1.55x), her TDEE is ~2,200 kcal/day. To lose ~1 lb per week, she should aim for ~1,700 kcal/day (TDEE - 500).

Example 2: Muscle Gain with Body Fat %

Problem: A 25-year-old male, 180 cm tall, weighing 80 kg with 15% body fat, wants to build muscle. He trains hard 6 days per week.

Steps:

Select Gender: Male
Enter Age: 25 years
Enter Weight: 80 kg, Height: 180 cm
Select Activity Level: Very Active (1.725 multiplier)
Enter Body Fat %: 15% (uses Katch-McArdle formula)

Result: TDEE: ~3,200 kcal/day | Bulking Target: ~3,700 kcal/day

Explanation: With 15% body fat, his lean body mass is 68 kg. Katch-McArdle calculates BMR at ~1,840 kcal/day. With very active training (1.725x), TDEE is ~3,200 kcal/day. For muscle gain, aim for ~3,700 kcal/day (TDEE + 500).

Example 3: Weight Maintenance

Problem: A 40-year-old male, 5'10" (178 cm), 180 lbs (82 kg), works a desk job and does light exercise 2-3 times per week.

Steps:

Select Gender: Male
Enter Age: 40 years
Switch to Imperial units
Enter Weight: 180 lbs, Height: 5 feet 10 inches
Select Activity Level: Lightly Active (1.375 multiplier)

Result: TDEE: ~2,400 kcal/day | Maintenance: ~2,400 kcal/day

Explanation: His BMR is approximately 1,730 kcal/day. With light activity (1.375x), his TDEE is ~2,400 kcal/day. To maintain weight, he should consume around 2,400 kcal/day.

Understanding BMR Formulas

Mifflin-St Jeor Equation (Default):

This is the most accurate BMR formula for the general population, developed in 1990 and validated in numerous studies.

Men: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
Women: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161

Katch-McArdle Formula (With Body Fat %):

This formula uses lean body mass (LBM) instead of total weight, making it more accurate when body composition is known.

LBM = weight_kg × (1 - bodyFat% / 100)
BMR = 370 + (21.6 × LBM)

Activity Multipliers:

TDEE = BMR × Activity Multiplier

Sedentary (1.2): Little or no exercise
Lightly Active (1.375): Light exercise 1-3 days/week
Moderately Active (1.55): Moderate exercise 3-5 days/week
Very Active (1.725): Hard exercise 6-7 days/week
Extra Active (1.9): Very hard exercise, physical job, or 2x training

Using TDEE for Weight Management

Weight Maintenance: Consume calories equal to your TDEE to maintain your current weight.

Weight Loss (Cutting): Create a calorie deficit by consuming fewer calories than your TDEE. A deficit of 500 kcal/day typically results in ~1 lb of weight loss per week (3,500 kcal = 1 lb of fat). Larger deficits may be needed for faster loss but should be done carefully.

Weight Gain (Bulking): Consume more calories than your TDEE to gain weight. A surplus of 500 kcal/day typically results in ~1 lb of weight gain per week. For muscle gain, combine calorie surplus with resistance training and adequate protein intake.

Important Notes:

TDEE is an estimate. Individual variation exists, so monitor your progress and adjust.
As you lose weight, your BMR decreases, so recalculate periodically.
Extreme calorie deficits can slow metabolism and cause muscle loss.
For best results, combine calorie management with regular exercise and adequate nutrition.

TDEE Calculator - Total Daily Energy Expenditure & Calorie Planner

Personal Information

How to Use TDEE Calculator

Calculate Your TDEE

1. Select Your Gender

2. Enter Your Age

3. Enter Your Weight and Height

4. Select Activity Level

5. Optional: Enter Body Fat %

6. Review Your Results

Calculator Features

Dual BMR Formulas

Activity Level Multipliers

Dual Unit Support

Calorie Targets

Complete Function List

Common Calculations & Examples

Example 1: Weight Loss Planning

Example 2: Muscle Gain with Body Fat %

Example 3: Weight Maintenance

Tips for Using TDEE Calculator

Body Fat Percentage

Activity Level Selection

Calorie Adjustments

Reassess Regularly

Frequently Asked Questions

What's the difference between BMR and TDEE?

Which formula is more accurate: Mifflin-St Jeor or Katch-McArdle?

How do I know my body fat percentage?

Why is my TDEE different from other calculators?

Can I use this for weight loss?

How often should I recalculate my TDEE?

Understanding TDEE Calculator

Understanding BMR Formulas

Using TDEE for Weight Management