TDEE Calculator
Estimate total daily energy expenditure from BMR, activity level, and optional body fat percentage.
15–120 years
Result
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Enter your details, then click Calculate.
BMR defaults to Mifflin-St Jeor. Activity factors: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9. Suggested macros use a 30/40/30 protein/carb/fat split of TDEE.
Age, sex, height, and weight for BMR.
Mifflin-St Jeor is default; Katch needs body fat %.
Be conservative — most people overestimate activity.
Maintenance, mild loss (−500), and gain (+500) bands.
Mifflin-St Jeor with moderate activity (×1.55).
Estimated TDEE ≈ 2,693 kcal/day.
Overestimating activity
Fix: Default to sedentary or light unless you train consistently.
Using BMR as daily calories
Fix: TDEE is maintenance; BMR is rest-only.
Expecting formula precision
Fix: Formulas estimate ±10–15%; track results for 2–3 weeks.
Estimate total daily energy expenditure from BMR, activity level, and optional body fat percentage.
15–120 years
Result
—
Enter your details, then click Calculate.