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TDEE Calculator — BMR, Macros & Goal Timeline

Find your Total Daily Energy Expenditure with 3 BMR formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle), macro split for cutting or bulking, and a fat-loss timeline. Most adults land between 1,800 and 2,800 calories/day.

Personal details & body measurements

How to Calculate TDEE

TDEE is calculated in two steps: first determine your BMR (calories burned at rest), then multiply by an activity factor.

Step 1: Calculate BMR (Mifflin-St Jeor)

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Step 2: Apply Activity Multiplier

  • Sedentary (desk job, little exercise): BMR × 1.2
  • Lightly active (1-3 days/week exercise): BMR × 1.375
  • Moderately active (3-5 days/week): BMR × 1.55
  • Very active (6-7 days/week): BMR × 1.725
  • Extremely active (athlete, physical job + training): BMR × 1.9

Average TDEE by Age, Sex, and Activity

Most adults fall between 1,800 and 2,800 calories per day. The table below shows estimated TDEE for a 5'10" man (178 cm, 79 kg) and a 5'5" woman (165 cm, 65 kg) at typical body composition, using Mifflin-St Jeor.

AgeSexSedentaryLightModerateVery Active
20Male2,1802,5002,8203,140
20Female1,7201,9702,2202,470
30Male2,1202,4302,7403,050
30Female1,6601,9002,1402,390
40Male2,0602,3602,6602,960
40Female1,6001,8302,0702,300
50Male2,0002,2902,5802,870
50Female1,5401,7701,9902,220
60Male1,9402,2202,5002,790
60Female1,4801,7001,9202,140

Use these as a sanity check, then plug your own numbers into the calculator above for a personalized figure.

BMR Formula Comparison

This calculator compares three BMR formulas side-by-side:

Mifflin-St Jeor (1990)

Considered the most accurate for the general population. Uses weight, height, age, and sex. This is the primary formula used for TDEE calculation in the results above.

Harris-Benedict (1919, revised 1984)

The original BMR equation. Men: 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age). Women: 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age). Tends to overestimate calorie needs by about 5% compared to Mifflin-St Jeor.

Katch-McArdle

Uses lean body mass instead of total weight: BMR = 370 + (21.6 × lean mass kg). Requires knowing your body fat percentage. Most accurate for people with significantly above-average or below-average muscle mass. Enter your body fat % in the calculator to see this formula's result.

Macro Breakdown Explained

The calculator provides a protein/carbs/fat breakdown for each calorie target:

  • Protein: 2g per kg body weight (capped at 40% of total calories). Higher protein intake supports muscle retention during weight loss and muscle building during a surplus
  • Fat: 25% of total calories. Essential for hormone production, vitamin absorption, and cell function. Going below 20% can impair hormonal health
  • Carbs: Fills the remaining calories. Primary fuel source for high-intensity exercise and brain function

These are general starting points. Athletes, ketogenic dieters, and people with specific medical conditions may need different ratios.

Using TDEE for Your Goals

Weight Loss

Eat 500 calories below TDEE for approximately 1 pound of fat loss per week. A 250-calorie deficit produces about 0.5 lb/week. Aggressive deficits (1000+ calories) risk muscle loss and metabolic adaptation.

Weight Maintenance

Eat approximately your TDEE. A range of ±100 calories is perfectly fine for maintaining weight.

Muscle Gain

Eat 250-500 calories above TDEE (a "lean bulk"). Combined with resistance training and adequate protein (0.7-1g per lb bodyweight), this supports muscle growth while minimizing fat gain.

Goal Timeline

The goal timeline feature estimates how long it takes to reach a weight target at a 500 calorie/day deficit or surplus. This assumes a steady rate of ~1 lb per week (3,500 calories = 1 lb of fat). In practice, weight loss slows over time as your body adapts and your TDEE decreases with lower body weight. Recalculate your TDEE every 10-15 lbs lost for more accurate planning.

Hidden Calorie Burns: NEAT and TEF

Your TDEE includes more than just exercise:

  • NEAT (Non-Exercise Activity Thermogenesis): Calories burned through fidgeting, walking, standing, and daily tasks. NEAT can vary by 500-2,000 calories/day between individuals. People who move more throughout the day — even without formal exercise — burn significantly more
  • TEF (Thermic Effect of Food): Your body burns calories digesting food. Protein costs 20-30% of its calories to digest, carbs 5-10%, and fat 0-3%. This is one reason high-protein diets support fat loss

Common TDEE Mistakes to Avoid

  • Picking the wrong activity level: A desk job with 3 gym sessions a week is "lightly active" — not "moderate." When in doubt, drop one tier
  • Eating back tracker calories: If your activity multiplier already includes exercise, logged "calories burned" from a watch double-counts
  • Trusting the number forever: TDEE drops as you lose weight. Recalculate every 10–15 lb
  • Cutting too aggressively: Deficits over 25% of TDEE risk muscle loss, fatigue, and a binge rebound
  • Ignoring the weekly average: Day-to-day intake fluctuates. Judge progress on weekly averages, not single weigh-ins

Pair TDEE With These Calculators

Get a complete picture of your fitness numbers:

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Frequently Asked Questions

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate plus all physical activity.

What is the average TDEE for a man?

A typical man burns roughly 2,400–2,800 calories per day. A 30-year-old man, 5'10", 175 lb, with moderate activity has a TDEE around 2,750 calories. Younger, taller, more muscular, or more active men burn more.

What is the average TDEE for a woman?

A typical woman burns roughly 1,800–2,200 calories per day. A 30-year-old woman, 5'5", 145 lb, with moderate activity has a TDEE around 2,100 calories. Activity level and lean mass shift this up or down by hundreds of calories.

Is TDEE the same as maintenance calories?

Yes. Eating at your TDEE keeps weight stable, so TDEE = maintenance calories. Eating below TDEE creates a deficit (weight loss); eating above creates a surplus (weight gain).

Should I eat back exercise calories?

No, if you used "moderately/very/extremely active" — that already counts exercise. Eating back tracker calories on top double-counts and stalls fat loss. Only add exercise calories if you set activity to "sedentary" and want to log workouts separately.

How often should I recalculate TDEE?

Recalculate every 10–15 lb (4–7 kg) of weight change, or every 4–6 weeks during a cut or bulk. TDEE drops as you lose weight (less body to power) and rises as you gain.

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest to maintain basic functions like breathing, circulation, and cell production.

How is TDEE different from BMR?

BMR is calories burned at rest. TDEE = BMR × activity multiplier. TDEE includes all daily movement and exercise on top of BMR.

How do I use TDEE for weight loss?

Eat 500 calories below your TDEE for about 1 lb/week loss. A 250-calorie deficit yields ~0.5 lb/week. Never go below 1200 (women) or 1500 (men) calories daily.

Which BMR formula is most accurate?

The Mifflin-St Jeor equation (1990) is considered the most accurate for most people. The Harris-Benedict equation (1919) tends to overestimate slightly. Katch-McArdle is most accurate when you know your body fat percentage.

How accurate is the activity level multiplier?

Activity multipliers are estimates. Most people overestimate their activity level. If weight loss stalls, try selecting one level lower.

Why has my weight stalled at the same calories?

Three common causes: (1) underestimating intake — drinks, oils, and snacks add up; (2) overestimating activity — desk workers should likely use sedentary; (3) metabolic adaptation after sustained dieting. Drop ~150 cal or recalculate TDEE at your new weight.

What is the Katch-McArdle formula?

Katch-McArdle uses lean body mass instead of total weight for BMR calculation. It requires knowing your body fat percentage but is more accurate for people with above-average or below-average muscle mass.

How are macros calculated?

Protein is set at 2g per kg body weight (capped at 40% of calories), fat at 25% of calories, and carbs fill the remainder. These are general guidelines — adjust based on your specific goals and dietary needs.