TDEE Calculator

Formula

TDEE = BMR × activity (1.2–1.9). Mifflin BMR: men 10W+6.25H−5A+5; women 10W+6.25H−5A−161.

Lean-mass BMR = 370 + 21.6×lean-kg (needs body-fat percentage). Weekly change ≈ (target−TDEE)×7÷3500 lb.

How it works

Enter sex, age, height, weight, body-fat if known, activity, and goal. The engine computes BMR with Mifflin-St Jeor (or a lean-mass equation when you supply body fat), multiplies by an activity factor to get maintenance TDEE, then adds your goal offset from −1000 to +500 kcal. Macros split the target by a loss or non-loss preset so protein stays high in a deficit.

Assumptions

• Activity multiplier is the largest uncertainty; misreporting by one level moves TDEE ~10%.
• The lean-mass equation needs an accurate body-fat input; otherwise results default to Mifflin-St Jeor.
• Goal math assumes 3,500 kcal per pound; recompute every ~5 kg lost.

Default result

With Defaults: male 30y, 69 in, 154 lbs, moderate activity, −500 goal (Mifflin): BMR 1649 (mifflin) · TDEE 2556 · goal 2056 kcal

Worked examples

Cutting a pound weekly

Male 30y, 69 in, 154 lbs, 15% fat, Mifflin, moderate 1.55, −500 goal

BMR 1649 (mifflin) · TDEE 2556 · goal 2056 kcal — Example calculated with this calculator's formula.

Lean maintenance

Female 30y, 64 in, 140 lbs, light 1.375, maintain

BMR 1340 (mifflin) · TDEE 1843 · goal 1843 kcal — Example calculated with this calculator's formula.

Frequently asked questions

What should my calorie goal be to lose weight?

TDEE minus 250-500 kcal for 0.5-1 lb weekly — the loss and mild-loss rungs above. Keep protein high, lift, and stay above the BMR x 1.1 floor.

How do I use TDEE to gain muscle without excess fat?

Mild-gain rung (+250) with progressive lifting and 1.6-2.2 g/kg protein. Expect ~0.5 lb weekly; faster gains at equal training are mostly fat.

Why do TDEE calculators disagree with my fitness watch?

Watches estimate activity burn with proprietary models and wrist sensors — useful trends, noisy absolutes. Eat to the calculator, steer by the scale trend.

Should I eat back exercise calories?

If exercise is already inside your activity rung, no — that double-counts. Only add extra food for training far above the rung you selected.