TDEE (Total Daily Energy Expenditure) Calculator

This professional-grade TDEE calculator estimates your daily calorie needs using either the Mifflin–St Jeor equation or the Katch–McArdle method when body fat % is available. It’s designed for athletes, clinicians, and everyday users who want accurate maintenance calories, goal-based targets, and macro breakdowns—all with accessible, mobile-first UX.

Calculator

Units *
Sex *
cm
kg
Use body fat % for BMR? (Katch–McArdle)
Goal *
Macro profile

Note: Protein and carbohydrate use 4 kcal/g, fat uses 9 kcal/g. Results update automatically as you type.

Results

BMR method Mifflin–St Jeor
Basal Metabolic Rate (BMR) —
Activity factor (PAL) 1.55
Maintenance calories (TDEE) —
Goal calories —
Macro targets (g) P / F / C —
BMI —

Authoritative Data Source and Methodology

  • Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990;51(2):241–247. DOI: 10.1093/ajcn/51.2.241.
  • Katch VL, McArdle WD. Nutrition, Weight Control, and Exercise. Houghton Mifflin; various editions. Katch–McArdle BMR formula (lean body mass based).
  • Institute of Medicine (US). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): National Academies Press; 2005. NCBI Bookshelf.

All calculations are strictly based on the formulas and data provided by these sources.

The Formula Explained

Mifflin–St Jeor (weight in kg, height in cm, age in years):
For males: \\( \mathrm{BMR} = 10W + 6.25H - 5A + 5 \\)
For females: \\( \mathrm{BMR} = 10W + 6.25H - 5A - 161 \\)

Katch–McArdle (lean body mass in kg):
\\( \mathrm{LBM} = W \times \left(1 - \\frac{\\%BF}{100}\\right) \\),   \\( \mathrm{BMR} = 370 + 21.6 \\times \mathrm{LBM} \\)

Activity adjustment (TDEE):
\\( \mathrm{TDEE} = \mathrm{BMR} \\times \mathrm{PAL} \\)

Goal calories with percentage change \\( g \\) (e.g., −0.20 for −20%):
\\( \mathrm{Goal} = \mathrm{TDEE} \\times (1 + g) \\)

Macro grams for protein (P), fat (F), carbs (C) with calorie fractions \\( p,f,c \\) and \\( \mathrm{Goal} \\) calories:
\\( g_P = \\frac{p \\times \mathrm{Goal}}{4} \\),   \\( g_F = \\frac{f \\times \mathrm{Goal}}{9} \\),   \\( g_C = \\frac{c \\times \mathrm{Goal}}{4} \\)

Glossary of Variables

  • Age (A): Years of age.
  • Sex: Biological sex used by the Mifflin–St Jeor equation.
  • Weight (W): Body mass (kg or lb; lbs are converted to kg).
  • Height (H): Stature (cm or ft/in; feet/inches are converted to cm).
  • Body fat % (BF): Optional input to compute lean body mass (LBM) for Katch–McArdle.
  • LBM: Lean Body Mass in kg.
  • BMR: Basal Metabolic Rate in kcal/day.
  • PAL: Physical Activity Level multiplier.
  • TDEE: Total Daily Energy Expenditure (maintenance calories).
  • Goal calories: Calories after applying chosen deficit or surplus.
  • Macros (P/F/C): Grams of protein/fat/carbohydrate per day for the selected goal.
  • BMI: Body Mass Index, kg/m².

How It Works: A Step-by-Step Example

How It Works: A Step-by-Step Example

Suppose a 30-year-old male, 175 cm tall, 72.5 kg, moderately active (PAL = 1.55). No body fat % used, so we apply Mifflin–St Jeor:

  1. Compute BMR: 10·72.5 + 6.25·175 − 5·30 + 5 = 725 + 1093.75 − 150 + 5 = 1673.75 ≈ 1674 kcal/day.
  2. Compute TDEE: 1674 × 1.55 = 2594.7 ≈ 2595 kcal/day (maintenance).
  3. Choose Cut (−10%): Goal = 2595 × (1 − 0.10) = 2335.5 ≈ 2336 kcal/day.
  4. Pick macro profile Balanced (30% P, 25% F, 45% C):
    Protein grams = 0.30 × 2336 / 4 ≈ 175 g;
    Fat grams = 0.25 × 2336 / 9 ≈ 65 g;
    Carbs grams = 0.45 × 2336 / 4 ≈ 263 g.

Frequently Asked Questions (FAQ)

Is Katch–McArdle more accurate than Mifflin–St Jeor?

When you know a reliable body fat %, Katch–McArdle can better reflect lean mass and therefore resting energy needs. Without body fat data, Mifflin–St Jeor is a highly validated default.

Which activity level should I choose?

Pick the one that best matches your weekly routine. If in doubt, choose a lower level and adjust after 2–3 weeks based on scale trend and performance.

How often should I recalculate TDEE?

Recalculate when body weight changes by ~5%, when training volume shifts, or if your daily activity pattern changes (e.g., new job, new sport).

Do macro ratios matter?

Calories and protein intake tend to drive outcomes. Fat and carbohydrate splits can be individualized for preference and performance. This tool lets you choose among evidence-aligned patterns.

What about TEF (thermic effect of food) and NEAT?

They are part of total daily energy expenditure implicitly. PAL broadly captures average activity, including NEAT; TEF contributes ~10% on average and is reflected in empirical PAL categories.

Is this safe for clinical conditions?

No. People with medical conditions, athletes under weight-class constraints, adolescents, or pregnant individuals should seek professional guidance.

Tool developed by Ugo Candido. Content verified by the CalcDomain Expert Team.
Last reviewed for accuracy on: .