TDEE Calculator

Who this TDEE calculator is for

• Adults (18+) who want a practical starting point for maintenance calories.
• Anyone setting a calorie target for fat loss (deficit) or muscle gain (surplus).
• People who want to sanity-check numbers from other apps, watches, or calculators.

Limitations and accuracy

A TDEE calculator does not measure your metabolism—it’s a best-effort estimate based on population averages. Your true maintenance calories can be higher or lower.

• Activity level selection is the biggest source of error (most people overestimate).
• NEAT, sleep/stress, genetics, and tracking accuracy can move real-world results.
• This tool does not use body fat % (so it won’t switch to lean-mass formulas like Katch-McArdle).
• If you’re pregnant, breastfeeding, recovering from an eating disorder, or managing a medical condition, talk to a qualified professional before changing calories.

TDEE vs BMR vs RMR

• BMR (Basal Metabolic Rate): calories your body uses at rest (breathing, circulation, basic function).
• RMR (Resting Metabolic Rate): similar to BMR, often measured/estimated with slightly different conditions.
• TDEE: your daily calorie burn after adding movement, exercise, and daily activity on top of BMR/RMR.

Why calculators can disagree

If you’ve compared results across apps or sites, different numbers are normal. Differences usually come from:

• Different BMR equations: Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle (often uses body fat % / lean mass).
• Different activity factors: “moderate” doesn’t mean the same thing everywhere, and exercise can be double-counted.
• Real-world variation: NEAT (non-exercise activity), genetics, sleep/stress, and tracking error.

This calculator uses Mifflin-St Jeor for BMR and multiplies it by an activity factor to estimate TDEE.

How to use your TDEE

• Maintenance: eat around your TDEE to stay the same weight over time.
• Fat loss: start with a 250–500 kcal/day deficit and adjust based on weekly progress.
• Muscle gain: start with a 250–500 kcal/day surplus and aim for slow, consistent gain.

How to pick the right activity level

• If your job is mostly sitting, start with Sedentary or Lightly Active even if you lift a few days per week.
• Choose Moderately Active when you consistently move during the day plus regular training.
• If you’re unsure, pick the lower option and adjust after 14 days.