What is TDEE?
Total Daily Energy Expenditure estimates the energy used by your body at rest, daily movement, exercise and digestion. This calculator estimates resting energy and applies an activity factor.
Our formulas
Without body fat: Mifflin–St Jeor, using kilograms, centimetres and years. Male: 10 × weight + 6.25 × height − 5 × age + 5. Female: 10 × weight + 6.25 × height − 5 × age − 161.
With body fat: Katch–McArdle, 370 + 21.6 × lean mass in kg. Body fat measurements can be inaccurate.
Activity factors
Sedentary 1.2; light 1.375; moderate 1.55; very active 1.725; extra active 1.9. Include your whole day, not only gym sessions. These broad categories can overestimate needs.
Goals and macros
Maintain uses estimated TDEE. Cutting and bulking examples default to a 500 kcal/day subtraction or addition. You can instead select a 10% adjustment. Three macro examples are available: protein/fat/carbohydrate ratios of 30/35/35, 40/40/20 and 30/20/50. They are illustrations, not individualized prescriptions. BMI = kg / metres squared, and does not distinguish muscle from fat. Historical weight formulas are shown as comparisons for heights of at least 152.4 cm; they are not personal goals. Daily and weekly maintenance estimates and a five-level activity table are included.
Use estimates as a starting point and monitor changes over several weeks. This tool is for adults 18–100, and is not designed for pregnancy, breastfeeding or medical nutrition planning.