TDEE & Calorie Calculator
Calculate how many calories your body burns each day — and exactly how many to eat for weight loss, maintenance, or muscle gain. Uses 3 peer-reviewed formulas with full macro breakdown. Free, no signup.
Only used in BMR formulas. Does not affect Katch-McArdle if body fat % is entered.
Ages 15–80. Pediatric formulas differ for under 15.
Leave blank for Mifflin-St Jeor (best for most people). Enter from DEXA, caliper, or smart scale for higher accuracy.
Enter your details above to see your calorie needs
Understanding Your TDEE
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in 24 hours. It covers everything — from keeping your heart beating and brain active, to exercise and digesting your meals. Knowing your TDEE is the foundation of any nutrition plan: it tells you exactly what to eat to lose fat, build muscle, or stay the same.
Unlike BMI, which only uses height and weight, TDEE reflects how your body actually operates throughout the day. A sedentary office worker and a construction worker of the same size need dramatically different calorie intakes — TDEE captures this difference precisely through the activity multiplier system.
What makes up your TDEE?
| Component | Abbreviation | Typical Share | Description |
|---|---|---|---|
| Basal Metabolic Rate | BMR | 60–70% | Calories burned at complete rest — for organs, temperature, breathing, and cell repair |
| Non-Exercise Activity | NEAT | 15–20% | Calories burned in daily movement that isn't formal exercise — walking, standing, fidgeting |
| Exercise Activity | EAT | 5–15% | Calories burned during deliberate exercise sessions |
| Thermic Effect of Food | TEF | ~10% | Energy used to digest, absorb, and metabolize meals. Protein has the highest TEF (~25%) |
Activity level multipliers explained
| Level | Multiplier | Definition | Example |
|---|---|---|---|
| Sedentary | ×1.2 | Little or no exercise, desk job | Office worker who drives to work |
| Lightly active | ×1.375 | Light exercise 1–3 days/week | Casual walks, weekend yoga, light cycling |
| Moderately active | ×1.55 | Moderate exercise 3–5 days/week | Gym 3–4× per week, regular cycling |
| Very active | ×1.725 | Hard exercise 6–7 days/week | Daily gym sessions, competitive sports |
| Extra active | ×1.9 | Very hard exercise daily or physical job | Athlete, construction worker, 2× daily training |
Worked example — Male, 30y, 75 kg, 175 cm, Moderately active
// Step 1: Mifflin-St Jeor BMR
BMR = (10 × 75) + (6.25 × 175) − (5 × 30) + 5
BMR = 750 + 1,093.75 − 150 + 5 = 1,699 kcal
// Step 2: Apply activity multiplier
TDEE = 1,699 × 1.55 (Moderately active)
TDEE = 2,633 kcal/day
// Step 3: Goal targets
Cut (−20%): 2,633 × 0.80 = 2,106 kcal/day (~0.75 kg/week loss)
Maintain: 2,633 × 1.00 = 2,633 kcal/day
Bulk (+10%): 2,633 × 1.10 = 2,896 kcal/day (~0.3 kg/week gain)
Frequently Asked Questions
Which TDEE formula is most accurate for me?
For most people without a known body fat percentage, Mifflin-St Jeor is the best default — it predicts BMR within 10% for 82% of individuals. If you know your body fat % from a DEXA scan, body composition scale, or caliper, the Katch-McArdle formula is more accurate, especially if you're lean or athletic. Harris-Benedict is included for comparison but tends to overestimate for modern sedentary adults.
Why does my TDEE feel too high (or too low)?
TDEE formulas are population averages — individual metabolism varies by 10–20%. Use this as a starting estimate. Track your weight daily for 2–3 weeks. If weight is stable at your TDEE target, the formula was accurate. If you're gaining unexpectedly, reduce by 100 kcal/day. If you're losing when not intending to, increase by 100 kcal/day.
Is it safe to eat below my BMR?
Eating at BMR for an extended period is not recommended. BMR is the minimum your body needs just to function at rest — eating below it while active creates an extreme deficit that can trigger muscle loss, hormonal disruption, and metabolic adaptation. The safety floors in this calculator (1,200 kcal/day for women, 1,500 for men) are commonly cited clinical minimums. Consult a dietitian before attempting deficits approaching these limits.
How often should I recalculate my TDEE?
Recalculate every 4–6 weeks, or whenever your body weight changes by 5 kg or more. As you lose weight, your BMR decreases — this is why progressive deficits are needed to maintain fat loss over time. During a bulk, TDEE increases as body mass grows.
What does NEAT mean and why does it matter?
NEAT stands for Non-Exercise Activity Thermogenesis — all the calories you burn through movement that isn't formal exercise: walking, standing, fidgeting, doing chores. NEAT varies by up to 400–600 kcal/day between similar-sized people. A person who walks to every meeting and stands at their desk burns dramatically more than someone who drives everywhere and sits all day, even if both go to the gym three times a week.
What about Ramadan and intermittent fasting?
During Ramadan or any intermittent fasting protocol, your TDEE doesn't change — your body burns the same total calories across 24 hours regardless of meal timing. The Ramadan mode in this calculator distributes your daily calorie target across Suhoor and Iftar in a 40/60 split, which aligns with common UAE sports medicine guidance. Hydrate fully between meals and prioritize protein at both meals to preserve muscle.
Formula sources: Mifflin MD et al., Am J Clin Nutr, 1990 · Roza & Shizgal, Am J Clin Nutr, 1984 · Katch & McArdle, 1996. Accuracy validation: Frankenfield et al., JADA, 2005. Last verified June 2026.
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Results are for informational purposes only and do not constitute medical or nutritional advice. Individual needs vary — consult a qualified healthcare professional or registered dietitian before making significant dietary or lifestyle changes. Privacy Policy