TDEE Calculator
Calculate your Total Daily Energy Expenditure using all three BMR formulas — Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle — with personalized macro targets for your goal.
≈ 82 kg
≈ 178 cm
% body fat
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in 24 hours — accounting for your base metabolism, physical activity, digestion (TEF), and non-exercise movement (NEAT).
TDEE is composed of four components:
BMR60–70% of TDEE
Calories burned at complete rest
TEA15–30% of TDEE
Thermic Effect of Activity (exercise)
NEAT10–15% of TDEE
Non-exercise activity (walking, fidgeting)
TEF8–10% of TDEE
Energy to digest and process food
Which Formula is Most Accurate?
| Formula | Best For | Accuracy |
|---|---|---|
| Mifflin-St Jeor (1990) | Average adults — best all-round choice | ±10% for most people |
| Harris-Benedict (1984) | General use — slightly over-estimates BMR | ±15% for most people |
| Katch-McArdle | Athletes & lean individuals with known body fat % | Most accurate with accurate BF% |