TDEE Calculator
Calculate your Total Daily Energy Expenditure and BMR using Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, and Cunningham formulas — with calorie goals for cut/bulk/recomp and macro splits
Your Stats
Moderate exercise 3–5 days/week
If known, most accurate for lean/athletic individuals.
Calorie Goals
Macro Splits at Maintenance
Daily macronutrient targets for common diet styles. 1g protein = 4 kcal, 1g carbs = 4 kcal, 1g fat = 9 kcal.
| Diet Style | Split (P/C/F) | Protein | Carbs | Fat | Per kg BW |
|---|---|---|---|---|---|
| Balanced | 30 / 40 / 30 | 200g | 266g | 89g | 2.7 P / 3.5 C / 1.2 F |
| Low Carb | 35 / 20 / 45 | 233g | 133g | 133g | 3.1 P / 1.8 C / 1.8 F |
| High Carb | 25 / 55 / 20 | 166g | 366g | 59g | 2.2 P / 4.9 C / 0.8 F |
| Keto | 25 / 5 / 70 | 166g | 33g | 207g | 2.2 P / 0.4 C / 2.8 F |
BMR Formulas Compared
About TDEE
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns per day, combining:
- BMR (Basal Metabolic Rate): ~60–70% of TDEE — calories burned at complete rest just to stay alive.
- TEF (Thermic Effect of Food): ~10% — calories burned digesting food. Higher for protein.
- NEAT (Non-Exercise Activity Thermogenesis): fidgeting, walking, posture — highly variable.
- EAT (Exercise Activity Thermogenesis): deliberate workouts.
Mifflin-St Jeor Formula
Male: 10·W + 6.25·H − 5·A + 5
Female: 10·W + 6.25·H − 5·A − 161W = kg, H = cm, A = years
Katch-McArdle Formula
BMR = 370 + 21.6 × LBM
(LBM = weight × (1 − bodyfat%/100))Requires body fat % but more accurate for lean individuals.
Educational tool. Actual calorie needs can vary ±15% from predicted values due to genetics, metabolic adaptation, NEAT differences, and measurement error. Track 2–3 weeks of weight changes to refine estimates.
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