TDEE Calculator (Total Daily Energy Expenditure)

Work out your total daily energy expenditure (TDEE) and BMR with the Mifflin-St Jeor, Harris-Benedict or Katch-McArdle formula at every activity level.

Total daily energy expenditure (TDEE) estimates the energy used at rest and during activity. This calculator multiplies one of three resting-energy equations by a broad activity factor. The result is a starting estimate of maintenance calories for adults, not a measured daily requirement.

How to use this tool

Choose a resting-energy equation; Katch-McArdle requires a body-fat estimate.
Enter sex, age, height and weight.
Add body fat % if you have a reliable measurement (required for Katch-McArdle).
Choose your activity level and read your TDEE. The tables compare every level and formula.

Formula

TDEE = BMR × activity factor

Mifflin-St Jeor: 10W + 6.25H − 5A + 5 (men) or − 161 (women). Revised Harris-Benedict: men 88.362 + 13.397W + 4.799H − 5.677A; women 447.593 + 9.247W + 3.098H − 4.330A. Katch-McArdle: 370 + 21.6 × lean body mass in kg. W is weight in kg, H height in cm, A age in years. Activity factors are 1.2, 1.375, 1.55, 1.725 and 1.9.

Example

For a 30-year-old man weighing 80 kg at 180 cm, Mifflin gives 1,780 kcal/day at rest and 2,759 kcal/day with multiplier 1.55. Revised Harris-Benedict gives 1,853.632 at rest. With body fat of 20%, lean mass is 64 kg and Katch-McArdle gives 370 + 21.6 × 64 = 1,752.4 kcal/day.

Frequently asked questions

Which formula is best for me?

Each is a population model. Mifflin uses weight, height, age and sex; revised Harris-Benedict uses different fitted coefficients. Katch-McArdle uses lean mass and therefore depends on the accuracy of your body-fat measurement. None is guaranteed to be most accurate for an individual.

Is TDEE the same as BMR?

No. The displayed BMR is a resting-energy prediction, while TDEE includes an assumed activity allowance. Actual resting metabolism can be measured by indirect calorimetry.

How should I interpret the activity factors?

The five multipliers are rough calculator assumptions, not clinical categories defined by workout frequency. Results are not intended for children, pregnancy or breastfeeding, and do not predict a fixed weekly weight change.

Sources

This tool gives an estimate for general information only. It is not financial, tax, legal or medical advice — check with a qualified professional before you rely on the result.

Last updated: 2026-10-30