TDEE Calculator | Total Daily Energy Expenditure Estimator

Your TDEE can change due to several factors: age (metabolism typically decreases by 1-2% per decade after age 20), muscle mass changes (more muscle increases BMR), significant weight loss (can reduce BMR by 10-15%), training adaptation (body becomes more efficient), seasonal variation (some people burn more calories in colder weather), and hormonal fluctuations.

No single formula is perfect for everyone. Mifflin-St Jeor is generally considered the most accurate for most people. Katch-McArdle may be better for leaner, muscular individuals since it accounts for body composition. For athletes, the Cunningham formula often provides good estimates. The best approach is to use the calculator as a starting point, then monitor and adjust based on your results.

For weight maintenance, consume calories equal to your TDEE. For weight loss, create a deficit of 10-20% below TDEE (typically 500 calories/day for 1 pound weekly loss). For muscle gain, add 10-15% above TDEE (250-500 calories/day). Athletes during intense training phases may need 20-30% above TDEE. Always adjust these recommendations based on your individual response.