About TDEE Calculator

Our Mission

The TDEE Calculator was created to provide a reliable, science-based tool for anyone looking to understand their body's energy needs. We believe that accurate information is the foundation of successful health and fitness journeys.

Whether you're looking to lose weight, gain muscle, or simply maintain a balanced lifestyle, knowing your Total Daily Energy Expenditure is essential. Our goal is to make this information accessible, understandable, and actionable for everyone.

We've designed this calculator to be comprehensive yet user-friendly, providing not just your basic caloric needs but also insights into macronutrient distribution, ideal weight ranges, and other valuable metrics to support your health goals.

The Science Behind Our Calculator

BMR Calculation Formulas

Mifflin-St Jeor Equation

Our default formula for calculating Basal Metabolic Rate (BMR) when body fat percentage is not provided. This equation is widely regarded as the most accurate for estimating BMR in most populations.

For men:

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

For women:

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

Katch-McArdle Formula

When you provide your body fat percentage, we use this more precise formula that takes into account your lean body mass (LBM). This can provide a more accurate estimate for athletic individuals or those with body compositions that differ from the average.

Step 1: Calculate Lean Body Mass

LBM = Weight in kg × (1 - (Body Fat % / 100))

Step 2: Calculate BMR

BMR = 370 + (21.6 × LBM)

TDEE Calculation

Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor:

TDEE = BMR × Activity Multiplier

Activity Multipliers:

  • Sedentary (little or no exercise): 1.2
  • Light Exercise (1-3 days/week): 1.375
  • Moderate Exercise (3-5 days/week): 1.55
  • Heavy Exercise (6-7 days/week): 1.725
  • Athlete (2x per day): 1.9
Other Calculations

BMI Calculation

Body Mass Index (BMI) is calculated using your weight and height:

BMI = Weight (kg) / (Height (m))²

Ideal Weight Range

We calculate ideal weight ranges using multiple formulas to provide a comprehensive range:

  • Hamwi Formula:

    Men: 48.0 kg + 2.7 kg per inch over 5 feet

    Women: 45.5 kg + 2.2 kg per inch over 5 feet

  • Devine Formula:

    Men: 50.0 kg + 2.3 kg per inch over 5 feet

    Women: 45.5 kg + 2.3 kg per inch over 5 feet

  • Robinson Formula:

    Men: 52.0 kg + 1.9 kg per inch over 5 feet

    Women: 49.0 kg + 1.7 kg per inch over 5 feet

  • Miller Formula:

    Men: 56.2 kg + 1.41 kg per inch over 5 feet

    Women: 53.1 kg + 1.36 kg per inch over 5 feet

Maximum Muscular Potential

Based on Martin Berkhan's formula using the Fat-Free Mass Index (FFMI):

Step 1: Calculate maximum lean mass

Men: FFMI of 25 × (height in meters)²

Women: FFMI of 22 × (height in meters)²

Step 2: Add reasonable body fat

Maximum muscular bodyweight = Maximum lean mass × 1.10-1.12 (for 10-12% body fat for men)

Maximum muscular bodyweight = Maximum lean mass × 1.18-1.20 (for 18-20% body fat for women)

Macronutrient Calculations

We provide macronutrient recommendations based on your TDEE and different dietary approaches:

Moderate Carb (40/30/30)

  • Protein: 30% of calories (1g of protein = 4 calories)
  • Carbohydrates: 40% of calories (1g of carbs = 4 calories)
  • Fat: 30% of calories (1g of fat = 9 calories)

Lower Carb (25/35/40)

  • Protein: 35% of calories
  • Carbohydrates: 25% of calories
  • Fat: 40% of calories

Higher Carb (55/25/20)

  • Protein: 25% of calories
  • Carbohydrates: 55% of calories
  • Fat: 20% of calories

We also provide adjusted macronutrient calculations for cutting (-500 calories) and bulking (+500 calories) to help you reach your specific fitness goals.