TDEE
CALCULATOR
Calculate your total daily energy expenditure (TDEE), BMR, calorie deficit for weight loss, macros, and weight loss timeline — the most accurate free TDEE calculator online for men and women.
| Goal | Adjustment | Daily Calories |
|---|
How To Use The TDEE Calculator
Whether you want to calculate your total daily energy expenditure, find your calorie deficit for weight loss, determine your macros, or estimate how long it takes to reach your goal weight — here's how to get results in under 60 seconds.
Select from five tabs: TDEE for your total daily calorie burn, Calorie Deficit for weight loss targets, BMR for your basal metabolic rate, Macros for protein/carb/fat breakdowns, or Timeline to estimate how long until you reach your goal weight.
Toggle between Imperial (lb, ft/in) and Metric (kg, cm) at the top. All calculations automatically convert to your selected unit. The TDEE formula internally uses metric values — conversion is handled for you.
Input your sex, age, weight, and height. Then select your activity level honestly — this single choice has the largest impact on TDEE accuracy. Most people overestimate their activity level, which leads to underestimating their calorie deficit needs.
Instantly get your TDEE, BMR, and a full table of calorie targets for every goal — from aggressive weight loss to muscle gain — calculated from the most accurate TDEE formulas available including Mifflin-St Jeor and Harris-Benedict.
Start with the TDEE tab, then move to Calorie Deficit. Calculate your TDEE first, then enter that number into the Calorie Deficit tab to build your weight loss plan. Use the Macros tab last to set your protein, carbohydrate, and fat targets. This three-step workflow — TDEE → Deficit → Macros — is the foundation of every evidence-based nutrition plan.
Formulas Used to Calculate TDEE & BMR
Our online TDEE calculator doesn't rely on one equation. It uses the three most validated BMR formulas, each weighted for accuracy based on your available inputs — the same methodology used in clinical nutrition research and by Legion Athletics TDEE calculator approaches.
Women: 10W + 6.25H − 5A − 161
The gold standard formula recommended by the Academy of Nutrition and Dietetics. Published in 1990, it outperforms the older Harris-Benedict equation for most modern populations. This is the default formula in our most accurate TDEE calculator and is used by Forbes Health TDEE calculator resources. W = weight (kg), H = height (cm), A = age (years).
Women: 447.6 + 9.25W + 3.10H − 4.33A
The original 1919 BMR formula, revised in 1984 by Roza and Shizgal for improved accuracy. Still widely used and slightly more generous in its estimates than Mifflin-St Jeor. Most useful for cross-referencing your TDEE and as a secondary data point when using an online TDEE calculator. Tends to overestimate BMR in obese individuals.
LBM = Weight × (1 − BF%)
The most accurate TDEE formula for athletes and lean individuals because it calculates BMR from lean body mass (LBM) rather than total weight. This eliminates the overestimation error that affects weight-based equations in very muscular people. Requires knowing your body fat percentage. Unlocked automatically when you enter body fat in the BMR tab.
TDEE is computed by multiplying your BMR by a standardized activity factor. These multipliers were derived from doubly labeled water studies — the most accurate method of measuring real-world energy expenditure. Sedentary: ×1.2 | Lightly Active: ×1.375 | Moderately Active: ×1.55 | Very Active: ×1.725 | Extra Active: ×1.9.
Most online TDEE calculators use a single formula. This calculator computes your BMR using Mifflin-St Jeor as the primary formula, cross-references it with Harris-Benedict, and — if body fat is entered — layers in Katch-McArdle. The result is a weighted average that minimizes individual formula error, giving you a more reliable calorie target than any single-equation TDEE calculator. Activity level selection remains the largest source of TDEE variation, so choose your level conservatively — most people overestimate their activity by one full category.
Choosing the Right Activity Level for Your TDEE
Activity level is the single most important input in the TDEE calculator. A one-category error (e.g., selecting Very Active instead of Moderately Active) can shift your TDEE estimate by 300–400 calories — the difference between losing and gaining weight.
| Activity Level | Multiplier | Who It Fits | Exercise Pattern | TDEE Boost |
|---|---|---|---|---|
| Sedentary | ×1.2 | Desk job, no planned exercise | Little or no exercise daily | +20% above BMR |
| Lightly Active | ×1.375 | Office worker who exercises occasionally | Light exercise 1–3 days/week | +37.5% above BMR |
| Moderately Active | ×1.55 | Most gym-goers and recreational athletes | Moderate exercise 3–5 days/week | +55% above BMR |
| Very Active | ×1.725 | Athletes training 6–7 days/week | Hard daily training or physically demanding job | +72.5% above BMR |
| Extra Active | ×1.9 | Elite athletes, laborers who also train | Hard daily training + physical job | +90% above BMR |
When in doubt, choose the lower activity level. Research consistently shows people overestimate their physical activity. If the TDEE calculator gives you a number that seems too high and you're not losing weight at a 500-calorie deficit, drop to the next activity level down. Most gym-goers who train 3–4 days/week sit at Lightly Active to Moderately Active — not Very Active.
How to Use Your TDEE to Create a Calorie Deficit for Weight Loss
Your TDEE is your maintenance calories. Everything below it creates a calorie deficit. Here's the complete guide to using your TDEE calculator for weight loss at the rate that fits your goals and lifestyle.
The TDEE Deficit Model
One pound of fat contains approximately 3,500 calories. To lose 1 lb/week, you need a 500-calorie daily deficit (500 × 7 = 3,500). Use your TDEE from the total daily energy expenditure TDEE calculator to set a precise deficit — not a guessed calorie floor.
−250 cal/day → 0.5 lb/week (slow cut)
−500 cal/day → 1.0 lb/week (standard cut)
−750 cal/day → 1.5 lb/week (aggressive cut)
−1000 cal/day → 2.0 lb/week (maximum safe cut)
Never eat below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision. Keep protein high (0.8–1.2 g/lb bodyweight) to preserve muscle during a calorie deficit.
Calorie Deficit by TDEE — Quick Reference
| TDEE | −500 cal/day | −750 cal/day | Expected Loss |
|---|---|---|---|
| 1,600 cal/day | 1,100 cal | 850 cal | 1–1.5 lb/wk |
| 1,800 cal/day | 1,300 cal | 1,050 cal | 1–1.5 lb/wk |
| 2,000 cal/day | 1,500 cal | 1,250 cal | 1–1.5 lb/wk |
| 2,200 cal/day | 1,700 cal | 1,450 cal | 1–1.5 lb/wk |
| 2,500 cal/day | 2,000 cal | 1,750 cal | 1–1.5 lb/wk |
| 2,800 cal/day | 2,300 cal | 2,050 cal | 1–1.5 lb/wk |
| 3,200 cal/day | 2,700 cal | 2,450 cal | 1–1.5 lb/wk |
Most people follow generic calorie targets (e.g., "eat 1,200 calories") without knowing their TDEE. If your TDEE is 3,000 calories, a 1,200-calorie diet is a 1,800-calorie deficit — far too aggressive, causing muscle loss, fatigue, and metabolic adaptation. If your TDEE is 1,600, eating 1,400 creates only a 200-calorie deficit — barely enough to produce measurable fat loss. Using a TDEE calculator deficit approach personalizes your target to your actual energy expenditure, making weight loss predictable and sustainable.
TDEE Calorie Targets for Every Training Goal
Once you calculate TDEE, use this chart to find your exact daily calorie target based on your specific health and body composition goal.
| Adjustment | Calories | Goal | Expected Result | Intensity |
|---|---|---|---|---|
| TDEE +20% | +400–600 cal | Aggressive Bulk | Fastest muscle gain, some fat gain | |
| TDEE +10% | +200–300 cal | Lean Bulk | Muscle gain, minimal fat | |
| TDEE | 0 cal | Maintenance | Maintain weight, body recomposition possible | |
| TDEE −10% | −200–250 cal | Slow Cut | 0.25–0.5 lb/week loss, maximum muscle preservation | |
| TDEE −20% | −400–500 cal | Moderate Cut | 1.0 lb/week loss — the most recommended deficit | |
| TDEE −25% | −600–750 cal | Aggressive Cut | 1.5 lb/week — requires high protein to prevent muscle loss | |
| TDEE −30% | −800–1000 cal | Very Aggressive | 2.0 lb/week — maximum safe limit, 16+ weeks not advised |
How TDEE Differs for Women — What the Calculator Accounts For
The TDEE calculator for women uses sex-specific equations that account for biological differences in muscle mass, hormonal profiles, and baseline metabolic rate. Here's what you need to know.
Why Women Have Lower TDEE Values
Women typically have 5–10% lower BMR than men of the same height and weight due to higher body fat percentages (fat tissue is metabolically less active than muscle) and lower testosterone levels. The Mifflin-St Jeor female formula subtracts 161 from the male equivalent to correct for this difference.
Menstrual cycle: TDEE may increase by 100–300 cal during the luteal phase (days 14–28)
Pregnancy: TDEE rises by 300–500 cal/day depending on trimester
Menopause: Estrogen decline can reduce BMR by 2–5%, lowering TDEE
Hormonal birth control: May affect water retention but minimal direct TDEE impact
Select "Female" in the TDEE calculator for women-specific calorie targets.
Average TDEE for Women by Age & Activity
| Age | Sedentary | Mod. Active | Very Active |
|---|---|---|---|
| 18–25 | 1,700–1,850 | 2,200–2,400 | 2,600–2,900 |
| 26–35 | 1,650–1,800 | 2,100–2,300 | 2,500–2,750 |
| 36–45 | 1,600–1,750 | 2,000–2,200 | 2,400–2,650 |
| 46–55 | 1,550–1,700 | 1,950–2,100 | 2,300–2,550 |
| 56–65 | 1,500–1,650 | 1,850–2,050 | 2,200–2,450 |
| 65+ | 1,400–1,600 | 1,750–1,950 | 2,100–2,350 |
Based on 5'5" (165 cm) female, 130–150 lb. Use the TDEE calculator above for your exact result.
How to Set Macros Based on Your TDEE
Once you know your TDEE and calorie target, split those calories into protein, carbohydrates, and fat based on your goal. Here's the science behind each macro split.
Macro Ratios by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 40% | 30% | 30% |
| Maintenance | 30% | 40% | 30% |
| Muscle Gain | 30% | 50% | 20% |
| Ketogenic | 25% | 5% | 70% |
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Alcohol: 7 calories per gram (no nutritional benefit)
Protein has the highest thermic effect of food (TEF) at 20–30% — meaning your body burns 20–30% of protein calories just digesting it.
Protein: The Non-Negotiable Macro
Regardless of your calorie goal, protein intake is the most important macro to hit. Research consistently shows that 0.7–1.0 g of protein per pound of bodyweight is optimal for muscle retention during a calorie deficit and muscle building during a surplus.
| Bodyweight | Min Protein/day | Optimal (1g/lb) |
|---|---|---|
| 130 lb / 59 kg | 91g | 130g |
| 155 lb / 70 kg | 108g | 155g |
| 180 lb / 82 kg | 126g | 180g |
| 210 lb / 95 kg | 147g | 210g |
| 240 lb / 109 kg | 168g | 220–240g |
BMR vs. TDEE — What's the Difference & Why It Matters
Understanding the difference between BMR and TDEE is the foundation of any calorie-based nutrition plan. Here's a complete breakdown of how to calculate TDEE from BMR and what each number means for your goals.
Step 1: Calculate your BMR using Mifflin-St Jeor (use the BMR tab above).
Step 2: Multiply by your activity factor:
Sedentary ×1.2 | Lightly Active ×1.375 | Moderately Active ×1.55 | Very Active ×1.725 | Extra Active ×1.9
Step 3: The result is your TDEE — your maintenance calorie level. Everything below this number creates a calorie deficit for weight loss.
150 lb male, age 30: ~1,810 cal BMR
180 lb male, age 30: ~1,960 cal BMR
210 lb male, age 30: ~2,110 cal BMR
120 lb female, age 30: ~1,370 cal BMR
150 lb female, age 30: ~1,520 cal BMR
180 lb female, age 30: ~1,670 cal BMR
Use the BMR tab for your exact calculation.
Evidence-Based Tips for Weight Loss Using Your TDEE
Knowing your TDEE is only the first step. These strategies help you use your calorie deficit effectively, preserve muscle, and avoid the plateaus that derail most weight loss attempts.
As you lose weight, your TDEE decreases — a lighter body burns fewer calories at rest and during activity. Recalculate your TDEE every 10–15 pounds of weight lost and adjust your calorie target accordingly. Failing to do this is the most common reason fat loss plateaus after the first few months.
Protein at 0.8–1.0 g per pound of bodyweight preserves lean muscle during a calorie deficit. High protein intake also increases satiety and has the highest thermic effect of food (20–30% of calories burned in digestion). Set protein first, then fill remaining calories with carbs and fat to preference.
During a calorie deficit, your body risks burning muscle for fuel alongside fat. Resistance training 2–4 days per week provides the anabolic signal that tells your body to preserve muscle tissue. This also keeps your TDEE higher long-term — more muscle means higher BMR.
Don't adjust your calorie target after just a few days. Weight fluctuates 2–5 lb daily due to water, food volume, and hormonal changes. Track your intake and weight for 2–3 weeks, then calculate your average weekly loss. Only adjust your deficit if it's significantly off from your expected rate.
Sleep deprivation reduces the proportion of weight lost as fat (more comes from muscle), increases hunger hormones (ghrelin), and decreases satiety hormones (leptin). Research shows that sleeping less than 6 hours per night can reduce fat loss by up to 55% even on the same calorie deficit. Prioritize 7–9 hours.
Metabolic adaptation — where TDEE decreases beyond what weight loss alone predicts — is a real phenomenon. Planned 1–2 week diet breaks at maintenance calories every 6–8 weeks help restore leptin levels, reduce cortisol, and reset psychological fatigue, making the subsequent deficit more effective.
Average TDEE by Weight, Age & Activity Level
Use this reference table after you calculate TDEE to see how your result compares to population averages. Values are for moderately active individuals (×1.55 activity multiplier) using Mifflin-St Jeor.
| Bodyweight | Age 20–30 | Age 30–40 | Age 40–50 | Age 50–60 | Notes |
|---|---|---|---|---|---|
| 130 lb / 59 kg ♂ | 2,210 | 2,120 | 2,035 | 1,950 | TDEE declines ~50 cal/decade after 30 |
| 155 lb / 70 kg ♂ | 2,440 | 2,350 | 2,260 | 2,170 | Common weight for 5'10" males |
| 180 lb / 82 kg ♂ | 2,660 | 2,570 | 2,480 | 2,390 | Most common gym lifter profile |
| 210 lb / 95 kg ♂ | 2,920 | 2,830 | 2,740 | 2,650 | Higher TDEE — more room for deficit |
| 120 lb / 54 kg ♀ | 1,820 | 1,750 | 1,680 | 1,610 | TDEE for women 10–15% below male |
| 145 lb / 66 kg ♀ | 2,000 | 1,930 | 1,860 | 1,790 | Avg weight for adult women in US |
| 170 lb / 77 kg ♀ | 2,185 | 2,115 | 2,045 | 1,975 | Assumes 5'5" female, moderate activity |
Realistic Weight Loss Timelines Using Your TDEE
After you calculate TDEE and set your deficit, use these benchmarks to set realistic expectations for how long it will take to reach your goal weight.
0.5 lb/week. Best for athletes, those near goal weight, or anyone prioritizing muscle preservation on a cut.
1.0 lb/week. The gold-standard recommendation. Sustainable for 12–24+ weeks without significant metabolic adaptation.
1.5 lb/week. Aggressive but manageable. Requires high protein (1g/lb BW) and resistance training to prevent muscle loss.
2.0 lb/week. Maximum safe rate. Only recommended for those significantly above goal weight. Requires careful monitoring.
Realistic at −500–750 cal/day deficit. This is a common first-phase goal for people starting a TDEE-based weight loss plan.
Early weight loss (weeks 1–2) is typically faster than calculated due to water weight and glycogen depletion — not extra fat loss. If you drop 5 lb in the first week on a 500-calorie deficit, most of it is water. True fat loss begins in week 2–3 and follows the expected rate. Don't adjust your TDEE deficit based on first-week results.
How Accurate Is a TDEE Calculator? What the Research Says
Every TDEE calculator — even the most accurate ones — is an estimate. Here's what limits TDEE accuracy and how to use your results intelligently.
Indirect calorimetry (metabolic testing at a clinical facility) measures your actual resting metabolic rate with ±3–5% accuracy. TDEE formulas like Mifflin-St Jeor are accurate within ±10% for most people. For most nutrition goals, a formula-based TDEE calculator is accurate enough — the difference between a tested and estimated TDEE is typically 100–200 calories, which becomes negligible once you adjust based on real-world results over 3–4 weeks. Clinical metabolic testing is most useful for individuals with suspected metabolic disorders or those who need extreme precision (competitive athletes, clinical populations).
TDEE Calculator FAQ
Everything you need to know about calculating your TDEE, BMR, calorie deficit for weight loss, macros, and total daily energy expenditure.
Related Calculators & Resources
Pair your TDEE calculator results with these tools for a complete nutrition and fitness plan.
Calculate your Body Mass Index to understand your weight category relative to height. Pair with your TDEE to set an evidence-based goal weight range and weight loss timeline.
Find your recommended daily calorie intake by goal. Works alongside the TDEE calculator to give you both your expenditure and target intake numbers in one place.
Estimate your body fat percentage using circumference measurements or skinfold method. Enter your BF% into the TDEE BMR tab to unlock the most accurate Katch-McArdle formula.
Calculate your deadlift 1RM, training percentages, Wilks score, and calories burned per session. Combine with your TDEE to understand your full energy balance from strength training.