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TDEE calculator
Calculate your total daily energy expenditure (TDEE): the calories you burn a day, from your age, sex, height, weight and activity level. Choose Mifflin-St Jeor, Harris-Benedict or Katch-McArdle. Free online TDEE calculator in metric or imperial units.
How to calculate your TDEE
- 1Enter your sex, age, weight and height
- 2Pick your activity level
- 3Choose a formula
- 4Read your daily calories
- Calories a day to keep your weight, plus targets.
What you get
- Three formulas.Mifflin-St Jeor is the default. Harris-Benedict and Katch-McArdle are one click away.
- More than one number.You get your basal rate, calories to lose or gain slowly and a table per activity level.
- Nothing is sent.Your body data stays in your browser.
What you can do
- Choose among five activity levels, from sedentary to extremely active. The factors run from 1.2 to 1.9.
- Switch between Mifflin-St Jeor, Harris-Benedict (revised 1984) and Katch-McArdle, which needs your body fat percentage.
- See calories to lose about 0.5 kg (1 lb) a week, which is TDEE minus 500, and to gain slowly, which is TDEE plus 300.
- Compare all five activity levels in one table.
- Work in kg and cm, or in lb, feet and inches.
Good to know
- TDEE is your basal metabolic rate multiplied by an activity factor. It is an estimate, not medical advice.
- Age has to be between 18 and 120. Body fat for Katch-McArdle runs from 2 to 70 %.
- Real progress is slower than the maths suggests, because your burn changes as you lose weight.
Questions
What is TDEE?
Total daily energy expenditure: the calories you burn in a day, including rest, movement and exercise.
Which formula is best?
Mifflin-St Jeor is the usual choice and is marked as recommended. Katch-McArdle can suit you better if you know your body fat.
How many calories should I eat to lose weight?
The tool shows TDEE minus 500 kcal, about 0.5 kg (1 lb) a week. Under a minimum intake you need medical supervision.
Is my data stored?
No. It is worked out in your browser.