What TDEE means
Total daily energy expenditure (TDEE) is the calories you burn in a day: your basal metabolic rate (BMR, the energy to keep you alive at rest) plus everything you do on top. Eat about your TDEE and your weight stays steady.
Example: a 30-year-old man, 5 ft 9 in and 165 lb (175 cm, 75 kg), has a Mifflin-St Jeor BMR of 1,699 calories. With moderate exercise 3 to 5 days a week, his TDEE is 1,699 × 1.55 = 2,633 calories. Harris-Benedict gives a bit more, 2,731.
Which formula is most accurate?
Mifflin-St Jeor is the best general choice: studies have found it the most accurate of the common equations for most adults, so it's the one the result uses. Harris-Benedict tends to run slightly high. If you know your body fat percentage, Katch-McArdle uses your lean mass and can be more accurate for very muscular or very lean people.
Activity factors are the least precise part. If your weight doesn't stay steady at your TDEE over two or three weeks, adjust by 100 to 200 calories. To split your calories into protein, carbs and fat, use the macro calculator.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds digestion, daily movement and exercise. For most people TDEE is 1.2 to 1.9 times BMR.
How many calories should I eat to lose weight?
About 500 fewer than your TDEE a day for roughly 1 lb a week, but not usually below 1,200 for women or 1,500 for men without medical supervision.
Why does my fitness tracker show a different number?
Trackers estimate exercise calories from heart rate and movement and often overestimate them. Both are estimates; your weight trend over a few weeks is the real test.
Was this calculator helpful?