Basal Metabolic Rate (BMR)
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Mifflin-St Jeor
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Harris-Benedict
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Katch-McArdle
TDEE & calorie targets
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Maintenance
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Deficit (−0.5 kg/week)
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Surplus (+0.5 kg/week)
Suggested macros (maintenance)
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Protein (g)
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Carbohydrates (g)
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Fat (g)
Macros based on: protein 2 g/kg, fat 25% of calories, remaining calories from carbs.
How to use the TDEE Calculator
- Select your unit system, biological sex, and enter your age, weight, and height.
- Choose your activity level — be honest; most people overestimate activity.
- Optionally enter your body fat % to unlock the Katch-McArdle formula.
- Results update automatically.
Which BMR formula should I use?
- Mifflin-St Jeor (1990) — considered the most accurate for the general population. Recommended default.
- Harris-Benedict (revised 1984) — older formula, tends to slightly overestimate BMR.
- Katch-McArdle — most accurate if you know your lean body mass. Uses body fat % instead of sex.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including exercise. It equals your BMR multiplied by an activity factor. Eating at TDEE maintains weight; a 500 kcal daily deficit produces roughly 0.5 kg loss per week.