TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) using multiple formulas. See BMR, maintenance calories, and suggested macro splits.
Your TDEE
2,768
calories/day
BMR (Mifflin-St Jeor)
1,786 cal/day
Goal-Based Calories
Lose 1 lb/week2,268
Lose 0.5 lb/week2,518
Maintain2,768
Gain 0.5 lb/week3,018
Gain 1 lb/week3,268
Suggested Macros (at TDEE)
Moderate (30/40/30)P: 208g · C: 277g · F: 92g
Low Carb (40/20/40)P: 277g · C: 138g · F: 123g
High Carb (25/55/20)P: 173g · C: 381g · F: 62g
Frequently Asked Questions
What is TDEE?+
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, including your basal metabolic rate (BMR) plus all physical activity. Eating at your TDEE maintains your current weight.
Which formula is most accurate?+
Mifflin-St Jeor is considered the most accurate for most people. Katch-McArdle is better if you know your body fat percentage, as it accounts for lean mass. Harris-Benedict is the oldest and tends to slightly overestimate.
How do I use TDEE for weight loss?+
Subtract 250-500 calories from your TDEE for steady weight loss of 0.5-1 lb per week. A 500-calorie daily deficit equals about 3,500 calories per week, which is roughly 1 pound of fat.
Why does activity level matter so much?+
Activity level can change your TDEE by 40-60%. A sedentary person with a 1,700 BMR has a TDEE of ~2,040, while a very active person with the same BMR has a TDEE of ~2,930. Be honest about your activity level for accurate results.