About Our TDEE Calculator

Why We Built This Tool

Most existing TDEE calculators fall into one of two categories: either they're too basic (showing a single number with no context) or they're locked behind sign-up walls and premium tiers. We wanted something different — a tool that gives you everything you need to make informed decisions about your nutrition in a single page.

Whether you're a beginner trying to understand how many calories you need, an athlete dialing in your macronutrient split, or a fitness professional looking for a quick reference tool for clients, our calculator delivers detailed, actionable results backed by peer-reviewed science.

What Our Calculator Shows You

Unlike basic calorie calculators that only display one number, our TDEE calculator provides a comprehensive breakdown of your daily energy expenditure and nutritional needs:

The Science Behind Our Calculator

We don't guess — every formula and multiplier in our calculator is grounded in published, peer-reviewed research. Here are the three BMR equations we offer:

Mifflin-St Jeor Equation (Default)

Published in 1990 by Mifflin et al. in the American Journal of Clinical Nutrition. The American Dietetic Association reviewed multiple predictive equations and concluded that the Mifflin-St Jeor equation is the most accurate for estimating resting metabolic rate in both normal-weight and overweight healthy adults. This is our default formula.

Harris-Benedict Equation (Revised)

Originally published in 1919 by James Arthur Harris and Francis Gano Benedict, and later revised by Roza and Shizgal in 1984. One of the most widely recognized BMR formulas in clinical and sports nutrition. While slightly less accurate than Mifflin-St Jeor for the general population, it remains a reliable estimation tool used in clinical settings worldwide.

Katch-McArdle Formula

Developed by Frank Katch and William McArdle. Unlike the other equations, Katch-McArdle uses lean body mass (fat-free mass) rather than total body weight, making it the most accurate option for individuals who know their body fat percentage — particularly athletes and people with above-average or below-average body composition.

Our Commitment

How the Activity Multipliers Work

After calculating your BMR, we multiply it by an activity factor to estimate your total daily energy expenditure. These multipliers were originally derived from research on energy expenditure and have been refined over decades of clinical use:

Sedentary (×1.2): Desk job with minimal walking and no structured exercise. This is the baseline for most office workers who don't have an exercise routine.

Lightly Active (×1.375): Light exercise or walking 1–3 days per week, or a job that involves some movement like teaching or retail work.

Moderately Active (×1.55): Moderate training 3–5 days per week — gym sessions, jogging, recreational sports, or a moderately physical job combined with some exercise.

Very Active (×1.725): Intense exercise 6–7 days per week, competitive sports, or a physically demanding occupation such as construction or farming.

Extremely Active (×1.9): Professional athletes with two-a-day training sessions, military personnel in active training, or individuals combining a physically demanding job with daily intense exercise.

We recommend starting with a lower activity level than you think applies to you. Most people overestimate their activity because they focus on their exercise sessions while ignoring the 15–16 hours of the day they spend sitting or standing. After tracking your weight for 2–4 weeks, you can adjust up or down based on real-world results.

Disclaimer

This calculator provides estimates for informational purposes only and does not constitute medical or nutritional advice. Individual results vary based on genetics, metabolism, medical conditions, and other factors. Always consult a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.