Total Daily Energy Calculator
Advanced TDEE calculator with Mifflin-St Jeor or Katch-McArdle BMR, activity levels, macro targets, and weight goals.
Total Daily Energy Calculator
Advanced TDEE calculator with Mifflin-St Jeor or Katch-McArdle BMR, activity levels, macro targets, and weight goals.
Formula reference
Mifflin-St Jeor or Katch-McArdle BMR × activity factor ± goal adjustment
Profile
Age in years
Body weight in kg (or lbs if using imperial)
Height in cm (or inches if using imperial)
Advanced
Optional — uses Katch-McArdle if provided
Activity
Goals
Formula
Mifflin-St Jeor or Katch-McArdle BMR × activity factor ± goal adjustment
Frequently Asked Questions
What is TDEE?▼
Total Daily Energy Expenditure — calories burned per day including activity. Eat at TDEE to maintain weight.
Mifflin-St Jeor vs Katch-McArdle?▼
Mifflin uses age/weight/height. Katch-McArdle uses lean body mass — more accurate if you know body fat %.
How many calories to lose weight?▼
A 500 cal/day deficit ≈ 1 lb/week loss. Our calculator applies this automatically for 'Lose Weight' goal.
How much protein do I need?▼
1.6-2.2 g/kg for active individuals. Higher during muscle gain phases.
Should I eat back exercise calories?▼
If using TDEE activity multiplier, don't double-count exercise separately.
Why is my TDEE different from other calculators?▼
Activity multipliers vary. Track weight for 2-3 weeks and adjust calories based on actual results.
Does age affect metabolism?▼
Yes — BMR decreases ~2% per decade after 20, reflected in the Mifflin formula.
Can athletes use this?▼
Yes — select 'Athlete' activity level for 2×/day training.
Is this medical advice?▼
No. Consult a dietitian for personalized nutrition plans.
How often should I recalculate?▼
Every 10-15 lbs of weight change or when activity level shifts significantly.
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Browse Categories
How This Calculator Works
This Calorie / TDEE Calculator uses industry-standard formulas to produce detailed, actionable results. Enter your values in the grouped sections above, then click **Calculate** to see metrics, breakdowns, and insights.
Formula Reference
BMR × activity factor ± goal adjustment
Interpreting Your Results
Review highlighted metrics first, then check any amortization tables or insight notes below the results. Adjust inputs to compare scenarios — all calculations run instantly in your browser.