🔥 TDEE Calculator

Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161 Most widely validated formula. Recommended by AND (Academy of Nutrition and Dietetics). Accuracy: Within 10% for most people.

Men: BMR = 13.397×weight + 4.799×height − 5.677×age + 88.362 Women: BMR = 9.247×weight + 3.098×height − 4.33×age + 447.593 Older formula, tends to overestimate slightly. Revised from original 1919 Harris-Benedict.

BMR = 370 + 21.6 × Lean Body Mass (kg) Lean Body Mass = Weight × (1 − Body Fat%) Best formula if you know your body fat percentage. Not affected by sex — uses lean mass directly. Useful for muscular individuals (Mifflin underpredicts).

TDEE = BMR × Activity Multiplier Sedentary (desk job, no exercise): × 1.2 Lightly Active (1–3 days/week): × 1.375 Moderately Active (3–5 days/week): × 1.55 Very Active (6–7 days/week hard): × 1.725 Extremely Active (athlete, physical job):× 1.9 Tip: Most people overestimate their activity level. When in doubt, choose one level lower.

1 lb of fat ≈ 3,500 calories Weight Loss: Mild (0.5 lb/week): TDEE − 250 cal/day Moderate (1 lb/wk): TDEE − 500 cal/day Aggressive (2 lb/wk):TDEE − 1,000 cal/day Never go below 1,200 (women) / 1,500 (men) Muscle Gain (lean bulk): Mild surplus: TDEE + 200–300 cal/day Moderate surplus: TDEE + 300–500 cal/day Aggressive bulk: TDEE + 500–750 cal/day