Skip to content

TDEE Calculator — BMR, Macros & Goal Timeline

Find your Total Daily Energy Expenditure with 3 BMR formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle), macro split for cutting or bulking, and a fat-loss timeline. Most adults land between 1,800 and 2,800 calories/day.

TDEE Worksheet
%

Something wrong or missing? Tell us — we read every report and fix issues fast.

How to Calculate TDEE

TDEE is calculated in two steps: first determine your BMR (calories burned at rest), then multiply by an activity factor.

Step 1: Calculate BMR (Mifflin-St Jeor)

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Step 2: Apply Activity Multiplier

  • Sedentary (desk job, little exercise): BMR × 1.2
  • Lightly active (1-3 days/week exercise): BMR × 1.375
  • Moderately active (3-5 days/week): BMR × 1.55
  • Very active (6-7 days/week): BMR × 1.725
  • Extremely active (athlete, physical job + training): BMR × 1.9

Average TDEE by Age, Sex, and Activity

Most adults fall between 1,800 and 2,800 calories per day. The table below shows estimated TDEE for a 5'10" man (178 cm, 79 kg) and a 5'5" woman (165 cm, 65 kg) at typical body composition, using Mifflin-St Jeor.

AgeSexSedentaryLightModerateVery Active
20Male2,1802,5002,8203,140
20Female1,7201,9702,2202,470
30Male2,1202,4302,7403,050
30Female1,6601,9002,1402,390
40Male2,0602,3602,6602,960
40Female1,6001,8302,0702,300
50Male2,0002,2902,5802,870
50Female1,5401,7701,9902,220
60Male1,9402,2202,5002,790
60Female1,4801,7001,9202,140

Use these as a sanity check, then plug your own numbers into the calculator above for a personalized figure.

BMR Formula Comparison

This calculator compares three BMR formulas side-by-side:

Mifflin-St Jeor (1990)

Considered the most accurate for the general population. Uses weight, height, age, and sex. This is the primary formula used for TDEE calculation in the results above.

Harris-Benedict (1919, revised 1984)

The original BMR equation. Men: 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age). Women: 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age). Tends to overestimate calorie needs by about 5% compared to Mifflin-St Jeor.

Katch-McArdle

Uses lean body mass instead of total weight: BMR = 370 + (21.6 × lean mass kg). Requires knowing your body fat percentage. Most accurate for people with significantly above-average or below-average muscle mass. Enter your body fat % in the calculator to see this formula's result.

Macro Breakdown Explained

The calculator provides a protein/carbs/fat breakdown for each calorie target:

  • Protein: 2g per kg body weight (capped at 40% of total calories). Higher protein intake supports muscle retention during weight loss and muscle building during a surplus
  • Fat: 25% of total calories. Essential for hormone production, vitamin absorption, and cell function. Going below 20% can impair hormonal health
  • Carbs: Fills the remaining calories. Primary fuel source for high-intensity exercise and brain function

These are general starting points. Athletes, ketogenic dieters, and people with specific medical conditions may need different ratios.

Using TDEE for Your Goals

Weight Loss

Eat 500 calories below TDEE for approximately 1 pound of fat loss per week. A 250-calorie deficit produces about 0.5 lb/week. Aggressive deficits (1000+ calories) risk muscle loss and metabolic adaptation.

Weight Maintenance

Eat approximately your TDEE. A range of ±100 calories is perfectly fine for maintaining weight.

Muscle Gain

Eat 250-500 calories above TDEE (a "lean bulk"). Combined with resistance training and adequate protein (0.7-1g per lb bodyweight), this supports muscle growth while minimizing fat gain.

Goal Timeline

The goal timeline feature estimates how long it takes to reach a weight target at a 500 calorie/day deficit or surplus. This assumes a steady rate of ~1 lb per week (3,500 calories = 1 lb of fat). In practice, weight loss slows over time as your body adapts and your TDEE decreases with lower body weight. Recalculate your TDEE every 10-15 lbs lost for more accurate planning.

Hidden Calorie Burns: NEAT and TEF

Your TDEE includes more than just exercise:

  • NEAT (Non-Exercise Activity Thermogenesis): Calories burned through fidgeting, walking, standing, and daily tasks. NEAT can vary by 500-2,000 calories/day between individuals. People who move more throughout the day — even without formal exercise — burn significantly more
  • TEF (Thermic Effect of Food): Your body burns calories digesting food. Protein costs 20-30% of its calories to digest, carbs 5-10%, and fat 0-3%. This is one reason high-protein diets support fat loss

Common TDEE Mistakes to Avoid

  • Picking the wrong activity level: A desk job with 3 gym sessions a week is "lightly active" — not "moderate." When in doubt, drop one tier
  • Eating back tracker calories: If your activity multiplier already includes exercise, logged "calories burned" from a watch double-counts
  • Trusting the number forever: TDEE drops as you lose weight. Recalculate every 10–15 lb
  • Cutting too aggressively: Deficits over 25% of TDEE risk muscle loss, fatigue, and a binge rebound
  • Ignoring the weekly average: Day-to-day intake fluctuates. Judge progress on weekly averages, not single weigh-ins

Pair TDEE With These Calculators

Get a complete picture of your fitness numbers:

Related Calculators

Weight Loss Percentage Calculator — Track Loss kg/lb Calculate your weight loss percentage from initial and current weight. Shows total loss in pounds and kilograms. BMI Calculator — Asian Thresholds, Prime, Trefethen Calculate BMI, BMI Prime, Ponderal Index, and Trefethen BMI. Visual gauge, weight targets, and Asian-adjusted thresholds. Body Fat Calculator — U.S. Navy Tape Method Estimate your body fat percentage using the U.S. Navy method. Enter your measurements for an accurate body composition assessment. Calorie Calculator — Mifflin-St Jeor Daily Needs Calculate daily calorie needs using the Mifflin-St Jeor equation. Find calories for weight loss, maintenance, and gain. Sleep Calculator — Bedtime, Wake Time, Nap Cycles Calculate optimal bedtimes, wake times, and nap durations based on sleep cycles. Includes age-based sleep recommendations. Running Pace Calculator — Race Predictor + Splits Calculate running pace (time divided by distance) with race time prediction, training pace zones, per-mile and per-km splits, and a pace-to-finish-time chart for 5K, 10K, half, and marathon.

Frequently Asked Questions

What is the sedentary activity factor for TDEE?

The sedentary activity factor is 1.2: multiply BMR by 1.2 for a desk job with little exercise. The other standard factors are 1.375 for lightly active (exercise 1 to 3 days a week), 1.55 for moderately active (3 to 5 days), 1.725 for very active (6 to 7 days) and 1.9 for extremely active.

What is the average TDEE for a man?

A typical man burns roughly 2,400 to 2,800 calories a day. A 30-year-old man who is 5 ft 10 in, weighs 175 lb and is moderately active has a TDEE of around 2,750 calories. Younger, taller, more muscular or more active men burn more, and sedentary men burn less.

What is the average TDEE for a woman?

A typical woman burns roughly 1,800 to 2,200 calories a day. A 30-year-old woman who is 5 ft 5 in, weighs 145 lb and is moderately active has a TDEE of around 2,100 calories. Activity level and lean mass can shift this up or down by hundreds of calories.

Is TDEE the same as maintenance calories?

Yes. Eating at your TDEE keeps your weight stable, so TDEE and maintenance calories are the same number. Eating 500 calories below TDEE gives about 1 lb of weight loss a week, and 250 below gives about 0.5 lb. Recalculate every 10 to 15 lb of weight change, because TDEE falls as weight drops.