TDEE Calculator

Understanding Your TDEE

TDEE vs BMR — What's the Difference?

BMR (Basal Metabolic Rate) is the calories your body burns doing absolutely nothing — just keeping your heart beating, lungs breathing, and organs functioning. TDEE multiplies this by your activity factor. A sedentary 75kg man might have a BMR of 1,750 kcal but a TDEE of 2,100 kcal. Activity is what separates them.

Which BMR Formula Should You Use?

Mifflin-St Jeor (1990) is the most validated for general populations — use this if unsure. Harris-Benedict (revised 1984) tends to overestimate slightly for sedentary people. Katch-McArdle uses lean body mass and is the most accurate if you know your body fat percentage — particularly useful for leaner or more muscular individuals where standard formulas are less accurate.

Activity Multiplier — The Most Common Mistake

Most people overestimate their activity level. 'Moderately active' means structured exercise 3–5 days a week for 45–60 minutes. A 30-minute walk doesn't qualify. Studies consistently show people overestimate their TDEE by 10–20% — if your calories seem accurate but you're not seeing results, reduce by 100–200 kcal and reassess after 2 weeks.

Recalculate as You Lose Weight

TDEE decreases as body weight decreases — your lighter body burns fewer calories. Recalculate every 5 kg of weight change. Failing to do this is the most common reason fat loss stalls: what was a 500 kcal deficit becomes a 250 kcal deficit as body weight drops, halving the rate of progress.