Energy needs, made understandable

TDEE Calculator

Estimate your resting metabolism, maintenance calories, goal target and daily macros—then see the math behind every result. Start with the loaded example or replace it with your own information.

Step 1

Your inputs

Example loaded: Active adult · gradual loss. Replace any value to calculate yours.

Unit system

U.S. unitsMetric

Sex used by the formula

MaleFemale

Mifflin–St Jeor uses a sex-specific constant.

Age

years

Adults age 18–100

Height

Used in the Mifflin–St Jeor equation

Current weight

Use a recent, typical measurementBody fat optional

Enables lean-mass-based Katch–McArdleBMR formulaAuto uses Katch when body fat is enteredActivity levelChoose the level that reflects most weeksGoalStart conservatively and adjust from real trends

Step 2

Your estimate

Gradual fat loss target2,620

calories per day

Practical starting range: 2,520–2,720

BMR1,878resting calories/day

Maintenance2,911TDEE calories/day

Est. weekly change-0.58 lb-0.26 kg/week

Optional starting split

Daily macros

Protein prioritized; fat set at 25% of calories; carbs fill the remainder.

Protein154g

Fat73g

Carbs337g

Transparent calculation

How we got there

1
BMR · Katch–McArdle
370 + (21.6 × 69.8 kg lean mass) = 1,878 calories
2
TDEE · activity adjustment
1,878 BMR × 1.55 (moderately active) = 2,911 calories
3
Goal adjustment
2,911 TDEE × 0.90 (10% calorie deficit) = 2,620 calories

See it in action

Load an example.

Each profile demonstrates a different formula, activity level and calorie goal. Loading one replaces the current inputs.

Active adult · gradual loss

Male, 57 · 5′10″ · 190 lb · 19% body fat · moderate activity

≈ 2,619 goal calories/day

Maintenance · light activity

Female, 35 · 5′5″ · 150 lb · body fat unknown · light activity

≈ 1,892 maintenance calories/day

Athlete · controlled gain

Male, 29 · 6′0″ · 205 lb · 14% body fat · very active

≈ 3,798 goal calories/day

Use the estimate well

Track, average, adjust.

TDEE is a starting estimate, not a direct measurement. Follow a consistent intake for 2–3 weeks, compare average weekly weight—not single weigh-ins—and adjust by roughly 100–200 calories if your trend differs from your goal.

This calculator is for adult education only and is not medical or nutrition advice. Pregnancy, adolescence, eating-disorder history, high-level athletics and medical conditions deserve individualized guidance from a qualified professional.