TDEE Calculator
Find your total daily energy expenditure from BMR and activity level, plus calorie targets for cutting, maintaining or bulking.
About this tool
TDEE Calculator
Find your total daily energy expenditure from BMR and activity level, plus calorie targets for cutting, maintaining or bulking.
TDEE Calculator estimates how many calories your body burns in a full day: it first works out your basal metabolic rate with Mifflin-St Jeor, Harris-Benedict or Katch-McArdle, then multiplies it by an activity factor from 1.2 (desk-bound) to 1.9 (physical job or twice-daily training). The result is your maintenance intake, alongside cut, recomposition and lean-bulk targets built from 250, 500 and 1000 kcal daily adjustments. It's for anyone setting a calorie number before they start tracking food.
How to use TDEE Calculator
- 1
Open TDEE Calculator on AltFTool — it loads instantly in your browser.
- 2
Fill in Your details: pick Metric (kg / cm) or Imperial (lb / ft), set Sex at birth, Age (years), height and weight, then choose an Activity level from Sedentary (factor 1.2) to Extra active (1.9).
- 3
Choose a BMR formula — Mifflin-St Jeor, Harris-Benedict (revised) or Katch-McArdle (needs body fat %) — and a Goal from Aggressive fat loss (−1000 kcal) to Muscle gain (+500 kcal); the result recalculates as you type.
- 4
Read the Daily target in kcal/day with BMR (at rest), Activity multiplier and TDEE (maintenance) beneath it, compare the All goals at a glance grid, and press Copy result for a plain-text summary.
Why use TDEE Calculator
Three BMR equations
Mifflin-St Jeor for general use, revised Harris-Benedict for comparison, and Katch-McArdle when you know your body fat.
Every goal side by side
See aggressive cut through lean bulk at once, so you can pick a deficit you'll actually stick to.
Safety floor built in
Targets are never shown below 1,500 kcal for men or 1,200 for women, with a clear warning when the floor kicks in.
Common use cases
- Set a starting calorie number before beginning a fat-loss phase, instead of guessing at '1,500 a day'.
- Work out how much more you need to eat on training days versus rest days by switching the activity factor.
- Compare Mifflin-St Jeor against Katch-McArdle once you have a DEXA or calliper body-fat reading.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what you would burn lying still all day — breathing, circulation, cell repair. TDEE is BMR multiplied by an activity factor, so it also covers walking, work, training and digesting food.
Which activity level should I choose?
Most people overestimate. If you train 3-4 times a week but sit for work, 'moderately active' (1.55) is usually closer than 'very active'. Pick the lower option if you're unsure and adjust after two weeks of weight data.
How accurate is a TDEE calculation?
Prediction equations are typically within about 10-15% for most people, but individual metabolism, NEAT and body composition vary. Treat the number as a starting point and correct it against your real weight trend.
How big a calorie deficit is sensible?
A deficit of roughly 500 kcal a day corresponds to about 0.5 kg of weight loss per week, which most guidance considers a sustainable rate. This tool is informational — talk to a doctor or dietitian before large deficits or if you have a medical condition.
Embed this tool on your site
Add the TDEE Calculator widget to your blog or website — free, responsive, no signup. Just keep the “Widget by AltFTool” credit link visible.
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