TDEE & BMR Calculator
Total Daily Energy Expenditure is the calories you burn in a day. It is the starting point for any fat-loss or muscle-gain plan.
About this tool
Your BMR (basal metabolic rate) is the energy you burn at rest. TDEE multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (extra active). We default to the Mifflin-St Jeor equation, which has been found the most accurate of the common predictive formulas for healthy adults, and show Harris-Benedict (revised) and, if you enter body fat, Katch-McArdle.
Treat the result as a first estimate with an error of roughly 10%. Track your weight for 2-3 weeks at a fixed intake, then adjust: if you are not moving as predicted, change calories by 100-200 and reassess.
How to read your result
A 10-25% deficit is sustainable for most people; larger deficits increase muscle loss and hunger.
A 5-15% surplus supports growth while limiting fat gain.
Frequently asked questions
Which BMR formula is best?
Should I eat back exercise calories?
This tool is for information and education only and is not medical advice. For adults 18 and over. Read the full disclaimer.
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