TDEE Calculator
Your TDEE is the number of calories you burn in a normal day. Get yours, then see how much to eat to lose fat, hold your weight, or build muscle.
How to use this calculator
- Choose your units and enter your sex, age, height and weight.
- Pick the activity level that matches a typical week — not your best week.
- Optionally add a body-fat reading from a scale or calipers for the Katch-McArdle estimate.
How this calculator works
We first estimate your BMR (basal metabolic rate — what you burn at complete rest) with the Mifflin-St Jeor equation, which research suggests is the most accurate general-population prediction equation:
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (men) / −161 (women)Your TDEE is then BMR multiplied by an activity factor between 1.2 and 1.9. If you entered body fat, we instead use the Katch-McArdle equation, which works from lean body mass:
BMR = 370 + 21.6 × lean mass (kg)| Activity level | Multiplier | What it looks like |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly active | 1.375 | Training 1–3 days per week |
| Moderately active | 1.55 | Training 3–5 days per week |
| Very active | 1.725 | Training 6–7 days per week |
| Athlete | 1.9 | Physical job plus daily hard training |
From TDEE to your goal
A pound of fat stores roughly 3,500 kcal, so a daily deficit of 500 kcal trends toward about 0.5 kg (1 lb) of fat loss per week, and a surplus does the reverse. The table in your result uses ±250 kcal (mild, muscle-sparing) and ±500 kcal (standard pace).
Frequently asked questions
How accurate is a calculated TDEE?
For most people the Mifflin-St Jeor estimate lands within about 10% of lab-measured energy expenditure. That is close enough to start — real-world results over 2–3 weeks are the final judge.
Why does my fitness watch show a different number?
Wrist devices estimate burn from heart rate and step data and have similar error margins. Pick one reference method, stick with it, and calibrate against your weight trend.
Should I eat back the calories my workout reportedly burned?
No — the activity multiplier already includes your training. Logging a workout as extra food usually double-counts it.
How fast should I lose or gain weight?
0.25–0.5 kg (0.5–1 lb) per week is the sweet spot. Faster loss sacrifices muscle; faster gain piles on fat. Very lean people should stay near the mild end.