ℹ️ For informational purposes only — not medical advice. This tool is not appropriate for use during pregnancy or for clinical dietary planning. Consult a registered dietitian or healthcare provider for personalised nutrition guidance.
yrs
cm
kg
Activity Level
%
Estimate using a body fat scale, Navy method, or ask your gym. Leave blank to use Mifflin-St Jeor as fallback.
Link copied!
BMR (Basal Metabolic Rate)
—
kcal / day at rest
Maintenance (TDEE)
—
kcal / day to maintain weight
Aggressive cut
≈ −0.7 kg/week
—
Cut (deficit)
≈ −0.5 kg/week
—
Maintenance
Weight stable
—
Lean bulk
≈ +0.2 kg/week
—
Bulk (surplus)
≈ +0.5 kg/week
—
Quick macro split (40% protein / 30% carbs / 30% fat) at maintenance
For a detailed macro split with diet presets, use the Macro Calculator →
What is TDEE and how is it calculated?
TDEE — Total Daily Energy Expenditure — is the total number of calories your body uses in a day. It has three components:
- BMR (Basal Metabolic Rate): calories your body burns at complete rest to maintain basic functions (breathing, circulation, cell repair). Usually 60–75% of TDEE.
- TEA (Thermic Effect of Activity): calories burned through intentional exercise. Added via the activity multiplier.
- NEAT + TEF: calories burned through non-exercise movement (walking, fidgeting) and digesting food. Captured approximately in the activity multiplier.
The formula is: TDEE = BMR × activity multiplier.
The three BMR formulas
Mifflin-St Jeor (1990) — recommended for general population:
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Source: Mifflin MD et al., Am J Clin Nutr 1990;51(2):241-247.
Harris-Benedict (1919, revised by Roza & Shizgal 1984):
Men: BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) − (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) − (4.330 × age)
Men: BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) − (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) − (4.330 × age)
Source: Harris JA, Benedict FG. Proc Natl Acad Sci 1918. Roza AM, Shizgal HM. Am J Clin Nutr 1984;40(1):168-182.
Katch-McArdle (1991) — uses lean body mass:
BMR = 370 + (21.6 × lean mass kg)
where lean mass = weight × (1 − body fat % / 100)
BMR = 370 + (21.6 × lean mass kg)
where lean mass = weight × (1 − body fat % / 100)
Source: Katch VL, McArdle WD. Introduction to Nutrition, Exercise, and Health. 4th ed. 1993.
Activity multipliers
| Level | Multiplier | Typical profile |
|---|---|---|
| Sedentary | × 1.2 | Desk job, no deliberate exercise |
| Lightly active | × 1.375 | 1–3 gym sessions or walks/week |
| Moderately active | × 1.55 | 3–5 gym sessions/week |
| Very active | × 1.725 | Daily training, physical job |
| Extra active | × 1.9 | Twice-daily training, athlete |
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, combining your Basal Metabolic Rate (calories burned at rest) with the energy used during daily activities and exercise.
Which BMR formula is most accurate?
The Mifflin-St Jeor equation (1990) is generally considered the most accurate for the general population and is recommended by the Academy of Nutrition and Dietetics. Katch-McArdle is more accurate if you know your body fat percentage, as it uses lean body mass. Harris-Benedict (1919, revised 1984) is older and slightly less precise but still widely referenced.
How many calories should I eat to lose weight?
A common approach is to eat 500 calories below your TDEE (maintenance), which creates roughly a 0.5 kg (1 lb) per week deficit. An aggressive cut of 750 calories/day below maintenance targets about 0.7 kg/week. Deficits beyond 1,000 kcal/day are generally not recommended without medical supervision.
What activity level should I choose?
Most people overestimate their activity level. If you have a desk job and exercise 3–4 times per week, "Lightly active" is usually more accurate than "Moderately active". Choose based on your typical week, not your best week.
Is TDEE the same as maintenance calories?
Yes — eating at your TDEE means your weight should stay roughly stable. TDEE and maintenance calories refer to the same number: the total calories you need to neither gain nor lose weight.