Master Your Metabolism: Accurate TDEE and Calorie Calculator

Try our TDEE calculator to find your Total Daily Energy Expenditure. You’ll also get your BMR, BMI, Body Fat %, FFMI, ideal Macros, water intake, and a body composition analysis. It’s everything you need to reach your fitness goals faster.

Your Results

Your Maintenance Calories

----
calories per day
----
calories per week
----
calories per Month

Comparison of All Formulas

Formula BMR (calories/day) TDEE (calories/day)
Mifflin-St Jeor (1990) ---- ----
Harris-Benedict (1919) ---- ----
Katch-McArdle (2023) ---- ----
Cunningham (1980) ---- ----
Schofield (1985, WHO) ---- ----

Calorie Breakdown by Activity Level

  • Basal Metabolic Rate (BMR): ---- cal/day
  • Sedentary: ---- cal/day
  • Light Exercise: ---- cal/day
  • Moderate Exercise: ---- cal/day
  • Heavy Exercise: ---- cal/day
  • Athlete: ---- cal/day

Calories Distribution %

  • Breakfast:20-25%
  • Lunch:30-35%
  • Dinner:30-35%
  • Snacks:10-15%

Daily Calories Distribution

Based on your TDEE: ---- cal

  • Breakfast: ---- calories
  • Lunch: ---- calories
  • Dinner: ---- calories
  • Snacks: ---- calories

Weight Loss

  • Mild Loss (approx. 0.25 kg/wk): ---- cal/day
  • Loss (approx. 0.5 kg/wk): ---- cal/day
  • Fast Loss (approx. 0.75 kg/wk): ---- cal/day

Maintenance

  • Maintain Weight: ---- cal/day

Muscle Gain

  • Lean Gain (approx. 0.25 kg/wk): ---- cal/day
  • Gain (approx. 0.5 kg/wk): ---- cal/day
  • Bulking (approx. 0.75 kg/wk): ---- cal/day

BMI (Body Mass Index) Score: ----

Your BMI score of -- places you in the ---------- category.

18.5 lessUnderweight
18.5 - 24.99Normal Weight
25 - 29.99Overweight
30+Obese

The BMI method's foundation was laid by Adolphe Quetelet (1835).

Ideal Body Weight

Devine (1974) ----
Robinson (1983) ----
Miller (1983) ----
Hamwi (1964) ----
Broca (1871) ----

Body Fat % (BFP)

  • Your Body Fat:----%
  • Classification:----

Lean Body Mass (LBM) ?What is it? LBM is your total weight minus your fat mass (muscles, bones, organs, water).
Who is it for? Crucial for Muscle Gain users to track muscle growth and for Weight Loss users to ensure they are losing fat, not muscle.

  • Your LBM:----kg
  • Ideal Muscle Mass:----kg
Ideal mass based on target FFMI

Fat Free Mass Index (FFMI) ?What is it? FFMI is a measure of your muscle mass relative to your height, indicating how muscular you are.
Who is it for? Excellent for Muscle Gain users to objectively track progress. Also useful for Maintenance users.
Formula: FFMI = LBM(kg) / [Height(m)]²

  • Your FFMI:----
  • Classification:----
Classification from Kouri et al. (1995)

Muscle to Fat Ratio ?What is it? This ratio compares your lean body mass to your fat mass. A higher ratio is generally healthier.
Who is it for? Great for all users as a single metric to track overall body composition improvement.

  • Your Ratio (LBM:Fat):----
Ratio of LBM to Fat Mass

Ideal Waist Size ?What is it? A general health guideline where waist size should be less than half of one's height.
Who is it for? Useful for Weight Loss and Maintenance users as an indicator of visceral fat and health risk.

  • Ideal Waist Size:----cm
Based on Waist-to-Height Ratio

Water Intake ?What is it? A daily water intake recommendation based on weight and activity level.
Who is it for? Important for everyone for overall health, performance, and metabolism.

  • Recommendation:----liters/day
Based on weight & activity level

Macronutrient Distribution

These are the macronutrient values that reflect your maintenance calories.

Moderate Carb

(30% Protein / 35% Carbs / 35% Fat)

  • Protein ----
  • Carbs ----
  • Fats ----
Lower Carb

(40% Protein / 20% Carbs / 40% Fat)

  • Protein ----
  • Carbs ----
  • Fats ----
Higher Carb

(30% Protein / 50% Carbs / 20% Fat)

  • Protein ----
  • Carbs ----
  • Fats ----

What is TDEE? Understanding Total Daily Energy Expenditure

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a single day. Whether your goal is Weight Loss (cutting) or Building Muscle (bulking), knowing your exact Daily Calorie Intake is the fundamental first step. It is the total amount of energy your body uses in 24 hours.

Our Accurate TDEE Calculator doesn't just guess; it calculates your numbers based on the four key components of human metabolism:

  • 1. Basal Metabolic Rate (BMR): This is the energy your body needs just to survive. If you slept all day, your body would still burn these calories to keep your heart and lungs working. It is also called your Resting Metabolic Rate.
  • 2. Activity Level: This covers actual exercise. Our Activity Calorie Calculator looks at how much you move, whether you have a desk job or a physical job, and how often you work out.
  • 3. NEAT (Daily Movement): Non-Exercise Activity Thermogenesis (NEAT) is the calories you burn doing normal things like walking to the car, cleaning, or cooking. It is actually a very effective Calorie Burner.
  • 4. Thermic Effect of Food (TEF): Whenever you eat, your body has to use energy to digest that food. This burns a small percentage of your daily calories.

Why We Reject the Outdated "500 Calorie" Rule

You will often hear advice from generic Calorie Counter apps that says you should just "Add or subtract 500 calories to change your weight". We do not use that rule here because it is not accurate for everyone. Our tool uses a smart Percentage-Based Approach for both cutting and bulking.

❌ The Problem with Fixed Numbers

  • For Cutting: If a smaller person has Maintenance Calories of 1500 and they cut 500, they are left with only 1000 calories. This is too low and can cause health issues or slow down your metabolism.
  • For Bulking: If you simply add 500 calories without checking your data, you will often gain more body fat than muscle. This is often called a "dirty bulk."

Our Percentage Approach (20%)

  • Fat Loss: We calculate a 20% deficit from your specific TDEE. This supports Sustainable Fat Loss so you have enough energy to get through the day.
  • Muscle Gain: We recommend a 20% surplus. This helps with a "Lean Bulk," which prioritizes muscle growth over fat gain.

Real-Life Case Study: Calculating William's Numbers

Let’s break down exactly how the calculation works. To make it clear, we will use a real-life example of a user named William. Here is the step-by-step breakdown of his results:

Step Calculation Method Results
Step 1: Find BMR Using Mifflin-St Jeor Formula 1568 calories/day
Step 2: Calculate TDEE BMR × 1.375 (Activity Factor) 2155 calories/day (Maintenance Calories)
Goal A: Fat Loss Plan (20% Deficit) 1724 calories/day
Goal B: Lean Bulk Plan (20% Surplus) 2586 calories/day

* The Takeaway: William’s maintenance level is 2,155 calories. Now he has two clear choices based on science: eat 1,724 calories to burn fat effectively, or eat 2,586 calories to build lean muscle.

We Trust Science, Not Guesses

There are thousands of Free TDEE Calculator on the internet, but which one is actually correct? Our calculator uses a unique "Smart Hybrid Algorithm" designed to provide you with the Most Accurate TDEE possible.

💡 Let's be honest No Online TDEE Calculator can be 100% perfect because your metabolism changes based on stress, sleep, and hormones. However, My TDEE provides the best scientific estimate available. Use this as your starting point, track your progress, and adjust if necessary.

Here's how the smart calculation behind our tool actually works.

We switch between the world's two most accurate formulas based on the data you provide:

  1. Mifflin-St Jeor (Default): If you provide basic details (Age, Gender, Weight, Height, Activity Level), we use the Mifflin-St Jeor Equation. This is currently recognized as the "Gold Standard" for accuracy in healthy individuals.
  2. Katch-McArdle (Advanced): If you enter your Body Fat %, our system automatically upgrades to the Katch-McArdle Formula. Since it accounts for lean body mass, this method offers superior precision for athletes and fitness enthusiasts.
📚 Scientific References & Data Sources

Transparency is our priority. This calculator was built using formulas and data from peer-reviewed journals and international health organizations. Below is our full list of sources:

1. BMR and TDEE Formula

2. Body Fat Percentage (BFP) Formula

3. Body Mass Index (BMI) Formula

4. Ideal Body Weight (IBW) Formula

5. Fat Free Mass Index (FFMI) Formula