TDEE Calculator
Calculate Total Daily Energy Expenditure (TDEE) by computing BMR via Harris-Benedict equation, then multiplying by an activity factor. Use it as the foundation for evidence-based weight management, sports nutrition, and meal planning.
Last updated: May 2026
Compare with similar
About this calculator
The formula computes BMR first using the (1984 revised) Harris-Benedict equation: Male BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) − (5.677 × age years); Female BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) − (4.330 × age years). Then multiplies by activity level to estimate TDEE: 1.2 sedentary (desk job, no exercise), 1.375 lightly active (light exercise 1-3 days/week), 1.55 moderately active (moderate exercise 3-5 days/week), 1.725 very active (heavy exercise 6-7 days/week), 1.9 extremely active (very heavy exercise + physical job). The result is daily maintenance calories. Note: this calculator uses the original Harris-Benedict; Mifflin-St Jeor (1990) is slightly more accurate for the modern population, typically estimating BMR 5-8% lower than Harris-Benedict for the same person. Use the calculator output as a starting point and refine based on observed weight response over 2-3 weeks. For weight management: eat at calculated TDEE = maintain weight; subtract 500 calories/day = lose ~1 lb/week (~0.5 kg); add 500 calories/day = gain ~1 lb/week. Edge cases: very obese individuals see overestimated BMR from this formula; lean body mass-based formulas (Katch-McArdle) work better for them. Very low body-fat athletes may see underestimated BMR; same applies. Activity multipliers are population averages; actual NEAT (non-exercise activity thermogenesis) varies enormously between individuals (some burn 700+ extra calories/day through fidgeting and pacing; others under 100). Real TDEE for a specific individual is determined empirically by tracking intake and weight over 2-4 weeks, then calibrating the maintenance estimate from observation.
How to use
Example 1 — Maintenance for active female. 30-year-old female, 65 kg, 168 cm, exercises 4 days/week (activity 1.55). Female BMR = 447.593 + (9.247 × 65) + (3.098 × 168) − (4.330 × 30) = 447.593 + 601.06 + 520.46 − 129.9 = 1439.21 calories. TDEE = 1439.21 × 1.55 = 2,231 calories. ✓ For weight maintenance, eat ~2,230 calories/day. For ~0.5 kg/week loss, eat 1,730 (500 deficit). For modest weight gain with strength training, eat 2,500-2,700 (300-500 surplus). Example 2 — Sedentary male maintenance. 50-year-old male, 90 kg, 175 cm, mostly desk job (factor 1.2). Male BMR = 88.362 + (13.397 × 90) + (4.799 × 175) − (5.677 × 50) = 88.362 + 1205.73 + 839.83 − 283.85 = 1850.07. TDEE = 1850.07 × 1.2 = 2,220 calories. ✓ Maintenance is ~2,220 calories. For modest fat loss aiming for 0.5 kg/week, eat 1,720 (500 deficit) — moderately restrictive. Better long-term approach: increase activity (move from 1.2 to 1.375 with daily walks) adding ~231 calories to maintenance, then eat 2,000 calories — same 500 calorie deficit but at higher absolute intake, sustainable longer.
Frequently asked questions
Should I use Harris-Benedict or Mifflin-St Jeor?
Mifflin-St Jeor (1990) is generally considered slightly more accurate for the modern population, typically estimating BMR 5-8% lower than Harris-Benedict for the same person. The Academy of Nutrition and Dietetics recommends Mifflin-St Jeor as the most reliable BMR formula. However, both produce TDEE estimates in the same ballpark, and the activity multiplier choice (1.2 vs 1.375 vs 1.55, etc.) usually creates larger differences than the BMR formula difference. For practical use, either formula gives a starting estimate that requires 2-3 weeks of empirical calibration. For very lean or muscular individuals (under 10% body fat for men, 18% for women), Katch-McArdle formula using lean body mass gives better estimates. For very obese individuals, neither traditional formula performs well; Mifflin-St Jeor with lean body mass adjustment is preferable.
How accurate is the activity multiplier?
Activity multipliers (1.2-1.9) are population averages and frequently overstate real expenditure. Studies using doubly-labeled water (the gold-standard method) consistently show self-reported activity levels overestimate true expenditure by 10-30%. This happens partly because people overestimate exercise frequency and intensity, and partly because NEAT (non-exercise activity thermogenesis) drops in compensation when structured exercise increases. For accurate estimation: track actual step counts (5,000 = sedentary, 7,500-10,000 = lightly active, 10,000-15,000 = moderately active, 15,000+ = very active) and structured exercise time per week separately. Treat the calculator's TDEE as a starting hypothesis: eat at that level for 2-3 weeks and observe weight trend; if stable, you found maintenance; if rising, reduce by 100-200; if falling, increase by 100-200.
How do I calibrate my actual TDEE?
Empirical calibration is more accurate than formula-based estimates. Start by eating at the calculator-estimated TDEE for 2-3 weeks while tracking intake (weigh and log food accurately — most people underestimate by 20-40% without weighing). Measure body weight 5-7 days per week, first thing in the morning after bathroom, same scale. Calculate average weight per week. After 2-3 weeks: if weekly average is stable (±0.3 kg), the calculated TDEE is approximately correct. If weight is rising by 0.5 kg/week, true TDEE is ~500 calories lower than calculated; reduce intake by 500. If falling 0.5 kg/week, true TDEE is ~500 calories higher; increase intake by 500. Recalibrate periodically — TDEE drops as you lose weight (less mass to maintain) and rises with muscle gain. Most adults find their real TDEE differs 10-20% from formula estimates in either direction.
What are the most common mistakes people make with TDEE?
The biggest is overestimating activity level — most "moderately active" (1.55) people are actually lightly active (1.375). The second is using calculator output without empirical calibration; TDEE varies 10-20% between individuals from population averages. The third is treating TDEE as fixed; it drops as you lose weight (less mass to maintain) and rises with muscle gain. The fourth is ignoring weekly weight trends in favor of daily calorie precision; daily weight fluctuates 1-3 kg from water, food in gut, hormones. The fifth is under-counting actual intake; self-reported intake underestimates by 20-40% in most studies. The sixth is treating cardio calorie burn as additive to TDEE; activity factor already includes typical exercise, so adding workout calorie burn double-counts. The seventh is not adjusting after several weeks of weight response; recalibrate TDEE based on observation, not stick to original number.
When should I not use this calculator?
Skip it for pregnant women (need additional 300-500 calories/day after first trimester), lactating women (additional 500/day), or anyone with medical conditions affecting metabolism. It is the wrong tool for very obese individuals (BMI 40+); Mifflin-St Jeor with lean body mass adjustment or Katch-McArdle is more accurate. Do not use it for children or teens; pediatric calculators or work with a pediatric nutritionist. For elite athletes with very high training volumes (3+ hours/day), standard activity factors may underestimate; sports nutritionists use specific calculations. For people on calorie-restricted diets, metabolic adaptation (BMR drops 10-15% below predicted) is common after 12+ weeks of restriction; the formula will overestimate maintenance for these individuals. And for clinical purposes (post-surgery rehabilitation, eating disorder recovery), work with a registered dietitian who can monitor and adjust intake based on clinical response.