How TDEE is calculated
Your Total Daily Energy Expenditure estimates calories burned per day when exercise is included. We calculate Basal Metabolic Rate first, then multiply by an activity factor.
BMR is the energy your body uses at rest. Even sedentary days need an upward adjustment for normal movement. With body fat entered, we prefer Katch–McArdle; otherwise we use Mifflin–St Jeor.
What else you get
- Maintenance calories per day and per week
- BMR and calories at every activity band
- BMI classification
- Classic ideal-weight formulas (Hamwi, Devine, Robinson, Miller)
- Upper-bound muscular potential by body-fat level
- Macro tables for maintenance, cutting (~20% deficit), and bulking (~10% surplus)
FAQ
What is TDEE?
Total Daily Energy Expenditure is an estimate of how many calories you burn in a day when activity is included — from resting metabolism plus exercise and daily movement.
Why does body fat change the formula?
With a body-fat percentage, we use Katch–McArdle (based on lean mass), which is usually more accurate than height–weight–age formulas like Mifflin–St Jeor.
Should I eat at maintenance every day?
Maintenance is a starting estimate. Cutting typically means a moderate deficit; bulking a modest surplus. Adjust from weekly weight and energy trends, not one day’s number.
Related calculators
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Weight Loss Predictor
Weekly weight from a calorie deficit, and the week a target weight is crossed.
Fitness
BMI Calculator
Body Mass Index, healthy weight range, BMI Prime, and Ponderal Index.
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Macro Calculator
Split a calorie target into daily protein, carbs, and fat with goal presets.
Fitness
Body Fat Calculator
U.S. Navy tape method plus BMI estimate — fat mass, lean mass, and ideal targets.
Disclaimer: Estimates only — not medical advice. Needs vary with training, health, and preference. Ideal-weight and muscular-potential numbers are population heuristics. Consult a qualified professional for personalised guidance.
