Adaptive TDEE Calculator, personalized to you

TDEE calculators provide an estimate within 10-15% accuracy for most people. The actual number depends on individual metabolic variations, hormonal factors, and the accuracy of your input data. We recommend using your TDEE as a starting point and adjusting based on real-world results over 2-4 weeks. If you are not seeing expected changes, adjust your intake by 100-200 calories and monitor for another 2 weeks. Our adaptive TDEE feature (available after creating an account) refines your estimate using your actual weight and calorie data.

The Auto setting selects the best formula based on your inputs. If you have entered your body fat percentage, it will use the Katch-McArdle formula, which factors in lean body mass for greater accuracy. If body fat is not provided, it defaults to Mifflin-St Jeor, which is the most validated formula for the general population. Athletes may benefit from the Cunningham formula, which tends to produce higher estimates suited to active individuals.

Recalculate every 4-6 weeks or after significant weight changes (more than 5 lbs or 2.5 kg). As you lose or gain weight, your TDEE changes because your body requires different amounts of energy to maintain its new size. Activity level changes, such as starting a new training program, also warrant recalculation. For more precise tracking over time, consider using our adaptive TDEE feature which adjusts automatically based on your daily logs.

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain vital functions like breathing, blood circulation, and cell production. Think of it as your "idle" calorie burn. TDEE (Total Daily Energy Expenditure) includes your BMR plus all additional calories burned through daily activity, exercise, and food digestion. TDEE is always higher than BMR and is the number you should use when planning your calorie intake.

If you selected an activity level that accounts for your exercise, your TDEE already includes those calories, so you should not eat them back separately. Double-counting exercise calories is one of the most common mistakes. However, if you chose "Sedentary" and track exercise separately, you may add a portion (about 50-75%) of your estimated exercise calories back. We recommend the first approach for simplicity and accuracy.

Be honest and slightly conservative with your activity level selection. Most people overestimate their activity. Sedentary applies to desk jobs with minimal movement. Lightly Active means light exercise 1-3 days per week. Moderately Active suits those training 3-5 days per week. Very Active covers intense training 6-7 days per week plus an active job. Extra Active is for professional athletes or very physically demanding occupations combined with daily training.