FreeTool
Health Tools

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.

Total Daily Energy Expenditure
2662 kcal/day
BMR 1718 kcal · Activity factor ×1.55 · Mifflin-St Jeor
BMR
1718 kcal
Basal Metabolic Rate
Activity Burn
945 kcal
Above BMR
kcal per kg BW
35.5
TDEE / body weight

Calorie Goals

Aggressive Fat Loss
1662 kcal
−1000 kcal deficit
1 kg/week loss · may impair performance
Moderate Fat Loss
2162 kcal
−500 kcal deficit
0.5 kg/week loss · standard cut
Slow / Recomp
2412 kcal
−250 kcal deficit
0.25 kg/week · body recomposition
Maintenance
2662 kcal
No change
Stay at current body weight
Lean Bulk
2912 kcal
+250 kcal surplus
0.25 kg/week · minimal fat gain
Moderate Bulk
3162 kcal
+500 kcal surplus
0.5 kg/week · standard bulk

Macro Splits at Maintenance

Daily macronutrient targets for common diet styles. 1g protein = 4 kcal, 1g carbs = 4 kcal, 1g fat = 9 kcal.

Diet StyleSplit (P/C/F)ProteinCarbsFatPer kg BW
Balanced30 / 40 / 30200g266g89g2.7 P / 3.5 C / 1.2 F
Low Carb35 / 20 / 45233g133g133g3.1 P / 1.8 C / 1.8 F
High Carb25 / 55 / 20166g366g59g2.2 P / 4.9 C / 0.8 F
Keto25 / 5 / 70166g33g207g2.2 P / 0.4 C / 2.8 F

BMR Formulas Compared

Mifflin-St JeorRECOMMENDED
Most accurate for general population (ADA gold standard)
1718 kcal
Harris-Benedict (Revised 1984)
Classic formula; slightly overestimates
1777 kcal

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 − 161

W = 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.

继续探索

您可能喜欢的其他 Health Tools…

查看分类下全部

BMI计算器

根据身高体重计算体质指数并查看体重分类

立即试用

卡路里计算器

根据年龄、体重、身高和活动水平计算每日热量需求

立即试用

体脂率计算器

使用美国海军方法计算体脂百分比——支持公制和英制，并分解脂肪量与瘦体重

立即试用

睡眠周期计算器

根据90分钟睡眠周期找到最佳起床或入睡时间

立即试用

预产期计算器

根据末次月经或受孕日期计算预产期、孕周和孕期

立即试用

宏量营养素计算器

根据身体数据、活动水平和健身目标，计算每日蛋白质、碳水化合物和脂肪目标摄入量

立即试用

蛋白质摄入计算器

根据体重、活动量和目标（减脂、增肌、耐力、老年、孕期）计算每日蛋白质需求 — 附食物当量

立即试用

握力计算器

将握力与年龄和性别标准比较 — 百分位排名、z分数、肌少症/衰弱筛查和手部不对称分析

立即试用

没找到需要的？

我们根据社区反馈开发免费工具。欢迎提出能改善您工作流的工具建议！

TDEE Calculator — Free Online Tool | FreeTool24 | FreeTool24