TDEE Calculator: Total Daily Energy Expenditure & Maintenance Calories
How to calculate TDEE and maintenance calories. Total daily energy expenditure formula, BMR vs TDEE for weight loss. Trusted by trainers. No sign-upโall calculations run locally.
What Is a TDEE Calculator and How Is TDEE Calculated?
Calculator Purpose & Outputs
- What You'll Get:
BMR: Energy at rest (floor). TDEE (maintenance): Total daily expenditureโyour maintenance calories. Activity: Calories from exercise and movement. TEF: ~10% thermic effect of food. Target intake: TDEE ยฑ adjustment for cutting/bulking. Formula comparison: Mifflin-St Jeor, Harris-Benedict, Katch-McArdle (with body fat %). Privacy: No data stored.
- Total daily energy expenditure formula:
TDEE = BMR ร activity multiplier. BMR from Mifflin-St Jeor (default), Harris-Benedict, or Katch-McArdle. Activity: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9, Extra Active 2.0. TEF โ 10% of TDEE. To calculate maintenance calories: your TDEE result is your maintenance; eat below for weight loss, above for gain.
- Ideal Users:
Calculate maintenance calories: TDEE result is your maintenance. BMR vs TDEE for weight loss: Eat below TDEE (e.g. โ500 kcal), not below BMR. Mifflin-St Jeor equation calculator: Default BMR formula; switch to Harris or Katch to compare.
- Accuracy & Limitations:BMR and TDEE are estimates (ยฑ10โ15% individual variation). Which BMR formula is most accurate? Mifflin-St Jeor for most; Katch-McArdle can be better with known body fat %. Education onlyโnot medical advice.
- Scope & Limits:TDEE = BMR ร activity multiplier. Mifflin-St Jeor is the default BMR formula. All calculations run in your browser; no data stored. For personalized nutrition, consult a healthcare provider or registered dietitian.
A TDEE calculator estimates your total daily energy expenditureโthe calories you burn in 24 hours. How is TDEE calculated? Once BMR is found (Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle), TDEE = BMR ร activity multiplier; the thermic effect of food is estimated at ~10% of total. This TDEE calculator gives you BMR, activity component, TEF, and TDEE (maintenance). You can set a weight goal: Cutting (โ500 kcal), Maintain, or Bulking (+300 kcal). A donut chart shows BMR vs activity vs TEF. No data storedโclient-side only.
Total Daily Energy Expenditure Formula and Calculate Maintenance Calories
The total daily energy expenditure formula is TDEE = BMR ร activity multiplier. To calculate maintenance calories: find your BMR (this TDEE calculator uses Mifflin-St Jeor by default, or Harris-Benedict or Katch-McArdle with body fat %), then multiply by your activity level (1.2 sedentary to 2.0 extra active). The result is your TDEEโthe calories needed to maintain your current weight. BMR vs TDEE for weight loss: create a deficit below TDEE (e.g. 500 kcal/day for ~1 lb/week), not below BMR. This TDEE calculator shows both and a Cutting goal that subtracts 500 kcal from TDEE.
Which BMR Formula Is Most Accurate? Mifflin-St Jeor, Harris-Benedict, Katch-McArdle
Which BMR formula is most accurate? Mifflin-St Jeor is the default TDEE calculator BMR formula and is accurate within ยฑ10% for most adults. Harris-Benedict (Revised) gives similar results. Katch-McArdle uses lean body mass (from body fat %) and can be more accurate for individuals with higher muscle mass. How does muscle mass affect TDEE? Muscle burns more at rest than fat, so Katch-McArdle often yields a higher BMR for very lean or muscular users. This TDEE calculator (Mifflin-St Jeor equation calculator style by default) lets you switch between all three and compare.
TDEE Calculator FAQ
Why is my TDEE different from my BMR?
BMR (basal metabolic rate) is the energy you burn at rest to maintain vital functionsโthe "floor" of your needs. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor (e.g. 1.2 for sedentary, 1.55 for moderate exercise). So TDEE is always higher than BMR unless you are completely bedbound. This TDEE calculator shows both: BMR and the activity + thermic effect of food that add up to TDEE.
Which BMR formula is most accurate?
Mifflin-St Jeor is the default and is accurate within ยฑ10% for most people. Harris-Benedict (Revised) is similar. Katch-McArdle uses lean body mass (from body fat %) and can be more accurate for people with higher muscle mass. This TDEE calculator lets you switch between Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle (with optional body fat %) to compare and choose.
How does muscle mass affect TDEE?
Muscle burns more calories at rest than fat. Higher lean body mass raises BMR and therefore TDEE. The Katch-McArdle formula uses lean body mass instead of total weight, so it can give a higher (and often more accurate) BMR for muscular individuals. This TDEE calculator supports Katch-McArdle when you enter body fat %.
How is TDEE calculated?
TDEE is calculated as BMR ร activity multiplier. Once BMR is found (e.g. Mifflin-St Jeor: 10รweight(kg) + 6.25รheight(cm) โ 5รage + 5 for men, โ161 for women), it is multiplied by a factor from 1.2 (sedentary) to 2.0 (extra active). The thermic effect of food is estimated at ~10% of total energy. This TDEE calculator shows BMR, activity component, TEF, and TDEE (maintenance), plus a weight-goal adjustment (cutting โ500, bulking +300).
What is the total daily energy expenditure formula?
The total daily energy expenditure formula is TDEE = BMR ร activity multiplier. BMR comes from Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle. Activity multipliers: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9, Extra Active 2.0. This TDEE calculator applies these and adds a ~10% thermic effect of food estimate.
How do I calculate maintenance calories?
Maintenance calories are your TDEEโthe calories needed to maintain your current weight. Calculate maintenance calories by finding your BMR (with this TDEE calculator using Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle) and multiplying by your activity level. The result is your TDEE (maintenance). For weight loss, eat below TDEE; for gain, eat above.
BMR vs TDEE for weight loss?
BMR is the minimum your body needs at rest; TDEE is your total burn including activity. For weight loss, create a deficit below TDEE (e.g. 500 kcal/day for ~1 lb/week), not below BMR. Eating below BMR long-term can harm metabolism and energy. This TDEE calculator shows both and a "Cutting" goal that subtracts 500 kcal from TDEE.