Calculate your TDEE using multiple scientifically-backed formulas including Mifflin-St Jeor and Katch-McArdle. Get accurate calorie targets for cutting, bulking, and maintenance with detailed activity level customization for optimal results.
Calculate TDEE with BMR and activity levels for accurate calorie targets
Follow these simple steps to determine your total daily energy expenditure accurately
Input your gender, age, height, and weight. Optionally add body fat percentage for Katch-McArdle formula accuracy.
Choose your activity level honestly. This includes both structured exercise and daily movement patterns.
Receive BMR, TDEE, and goal-specific calorie targets for cutting, bulking, and maintenance phases.
Professional-grade features for accurate metabolic rate calculation and goal setting
Choose between Mifflin-St Jeor and Katch-McArdle formulas for the most accurate TDEE calculation based on your data.
Comprehensive activity level descriptions help you select the most accurate multiplier for your lifestyle.
Get precise calorie targets for cutting, bulking, and maintenance with scientifically-backed deficit and surplus amounts.
Optional body fat percentage input for Katch-McArdle formula provides superior accuracy for lean individuals.
Get BMR, TDEE, goal calories, and weekly caloric impact for comprehensive metabolic planning.
Fully responsive design works perfectly on all devices for TDEE calculations anywhere, anytime.
Understanding different formulas for calculating metabolic rate
| Formula | Based On | Best For | Accuracy |
|---|---|---|---|
| Mifflin-St Jeor | Age, Gender, Height, Weight | General population | ±10-15% |
| Katch-McArdle | Lean Body Mass | Athletic/lean individuals | ±5-10% |
Get answers to common questions about TDEE calculation and metabolic rate
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day including exercise and daily activities. It's crucial for setting accurate calorie goals for weight loss, maintenance, or muscle gain.
Katch-McArdle is more accurate if you know your body fat percentage as it accounts for lean body mass. Mifflin-St Jeor is excellent for general use and is considered the gold standard when body fat is unknown.
Be honest about your actual activity. Include both exercise and daily movement. Most people overestimate their activity level. Start conservative and adjust based on results.
TDEE calculations are estimates. Use them as a starting point and adjust based on your actual results over 2-3 weeks. Individual metabolisms can vary significantly.
Recalculate when your weight changes by 5+ pounds, your activity level changes significantly, or every 4-6 weeks during active weight loss or gain phases.
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