TDEE Calculator
TDEE — total daily energy expenditure — is everything your body burns in a day. This calculator works it out with four different BMR equations through the same activity factor, and shows how your day splits between resting, digesting food and moving.
TDEE by equation (kcal/day)
| BMR equation | BMR | TDEE |
|---|---|---|
| Mifflin-St Jeor 1990 | ||
| Harris-Benedict, revised 1984 | ||
| MET | ||
| Katch-McArdle needs body fat % |
TDEE = BMR × . Four different BMR equations, shown separately.
Where your calories go (Mifflin-St Jeor)
- At rest (BMR): kcal
- Digesting food: kcal (~10% of BMR, FAO/WHO/UNU 2004)
- Activity: kcal
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
Want a Plan Built Around Your Numbers?
A certified dietitian will turn these figures into a diet that fits your routine and your food.
How this is calculated
TDEE = BMR × activity factor (PAL), using the same activity ranges as our homepage calculator. BMR is shown four ways, separately: Mifflin-St Jeor (1990), the revised Harris-Benedict equation (Roza & Shizgal, 1984), the MET method (24 kcal per kg per day for men, 22.5 for women) and, if you enter your body fat, Katch-McArdle (370 + 21.6 × lean mass; Cunningham, 1991). The breakdown uses Mifflin-St Jeor, with digestion estimated at about 10% of BMR, as stated in the FAO/WHO/UNU report on human energy requirements (2004); activity is what remains.
What makes up your TDEE
- Basal metabolism — keeping you alive at rest. The FAO/WHO/UNU report puts it at 45–70% of daily energy use, depending on age and lifestyle.
- Digesting food — the FAO/WHO/UNU report puts this at roughly 10% of BMR on a mixed diet.
- Activity — everything from walking to the kitchen to exercise. It is the part you can change most.
Why compare BMR equations?
Each equation was built from a different group of people, so they rarely agree exactly. Mifflin-St Jeor tested as the most reliable in a 2005 evidence review; Katch-McArdle takes your muscle into account, but only if your body fat figure is accurate. See each on its own page: BMR (Mifflin-St Jeor), Harris-Benedict and Katch-McArdle.
TDEE and your calorie target
Your TDEE is the intake that keeps your weight steady. To plan around a goal, use the Maintenance Calorie Calculator (including at a goal weight) or the Calorie Deficit Calculator.
More Diet & Nutrition Calculators
See all →- Protein Calculator Find your daily protein requirement using ICMR-NIN 2020, with separate figures for exercise, age 65+, pregnancy and breastfeeding.
- Calorie Deficit Calculator See your maintenance calories and a daily calorie target for weight loss, with two BMR formulas side by side.
- Macro Calculator Split your daily calories into grams of protein, carbohydrate and fat — balanced, higher-protein or your own ratio.
- Calorie Calculator How many calories do you need a day? See three recognised methods side by side — the clinic's, the US standard and India's ICMR-NIN.
- Maintenance Calorie Calculator The calories that keep your weight steady — today, and at your goal weight, so you know what to eat once you get there.
- Calorie Intake Calculator (Simple) The quickest estimate: your weight × ICMR-NIN 2020's calories per kg for your type of work. Includes pregnancy and breastfeeding.