TDEE Calculator (2026)
Your TDEE + macros + goal planner + reverse-check tool — built on the Mifflin-St Jeor equation
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Reverse TDEE
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Disclaimer: This calculator is for informational purposes only. It does not constitute medical advice. Consult your healthcare provider for personalized nutrition guidance.
Reverse TDEE Calculator
Find your actual TDEE from real data — no activity level guessing. Track your calories and weight for 14 days, then enter the results below.
How it works: If you ate 2,000 cal/day and lost 0.5 kg in 14 days, those 0.5 kg represent ~3,850 extra calories burned. That's 275 cal/day above intake, so your actual TDEE is ~2,275 cal/day.
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Reverse TDEE checkHow TDEE Is Calculated — The Science
Our calculator uses the Mifflin-St Jeor equation, validated by the American Journal of Clinical Nutrition (1990) as the most accurate predictive equation for estimating resting metabolic rate in healthy individuals.
Mifflin-St Jeor (Default)
Men: BMR = (10 × kg) + (6.25 × cm) - (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) - (5 × age) - 161
Katch-McArdle (With Body Fat %)
BMR = 370 + (21.6 × Lean Body Mass in kg)
More accurate for lean/muscular individualsTDEE = BMR × Activity Factor. Katch-McArdle requires your body fat %, which you can estimate with our Body Fat Calculator.
Mifflin-St Jeor vs Katch-McArdle vs Harris-Benedict
| Formula | Best For | Accuracy | Inputs |
|---|---|---|---|
| Mifflin-St Jeor | General population | ±10% for most adults | Age, gender, height, weight |
| Katch-McArdle | Lean/muscular individuals | ±5% when BF% is accurate | Weight + body fat % |
| Harris-Benedict | Outdated, avoid | ±15%, tends to overestimate | Age, gender, height, weight |
Activity Level — Be Honest, Most People Get This Wrong
| Level | Factor | Real-World Example |
|---|---|---|
| Sedentary | 1.2x | Office job, drive to work, no regular exercise. Even a daily 30-min walk stays here. |
| Lightly Active | 1.375x | Desk job + gym 2-3x/week (45-60 min sessions). Most gym-goers belong here. |
| Moderately Active | 1.55x | Active job (teacher, nurse) + gym 3-4x/week. Or desk job + intense training 5x/week. |
| Very Active | 1.725x | Physical job (construction) + training. Or training 2x daily. Serious competitive athletes. |
| Extremely Active | 1.9x | Professional athletes in season. Military special forces training. Manual labor + heavy training. |
NEAT matters: Non-Exercise Activity Thermogenesis (walking, fidgeting, standing) can account for 200-500 calories daily. A sedentary person who walks 10,000 steps may burn more than someone who does one CrossFit class but sits the rest of the day.
Using Your TDEE for Specific Goals
Fat Loss (Cutting)
Eat 300-500 calories below TDEE for sustainable loss of 0.5-1 lb/week. Going more aggressive (750+) increases muscle loss.
Track with our Calorie Deficit Calculator for exact timelines.
Muscle Gain (Bulking)
Eat 300-500 calories above TDEE with 0.8-1g protein per lb. Aim for 0.5-1 lb gain/week.
Get your macros from our Macro Calculator.
Maintenance / Recomp
Eat at TDEE (±100 cal). With proper training and high protein, you can build muscle while losing fat simultaneously.
Track progress with our Lean Body Mass Calculator.
When Your TDEE Stops Working — Troubleshooting
- Metabolic adaptation: After prolonged dieting, your metabolism slows 10-20%. Solution: diet breaks (eat at maintenance for 1-2 weeks every 8-12 weeks).
- Weight plateau: If stalled for 3+ weeks despite tracking accurately, reduce by 200 calories or add 1 extra training session.
- Recalculate after changes: Every 10 lbs of weight change, every 8-12 weeks, or when your routine changes significantly.
- Verify with Reverse TDEE: Use our Reverse TDEE tab to compare your formula estimate with your actual calorie burn based on real weight data.
Frequently Asked Questions
TDEE calculators using the Mifflin-St Jeor equation are typically accurate within ±10% for most people. For better accuracy, use the Katch-McArdle formula with your body fat percentage, or use our Reverse TDEE tool to verify against your actual weight changes over 2 weeks.
Wearables estimate calorie burn using heart rate and motion sensors, which typically overestimate by 200-400 calories per day. Formula-based calculators use validated research equations. Neither is perfect — use our Reverse TDEE calculator with 2 weeks of actual data to find your true number.
If you selected an activity level that includes your exercise, your TDEE already accounts for those burned calories. Only eat back exercise calories if you chose "Sedentary" and exercise separately. Most people should NOT eat back exercise calories — it's the #1 reason people don't lose weight.
Track your daily calorie intake and weight for 14 days. Then use our Reverse TDEE Calculator tab: enter your average daily calories and total weight change. This calculates your actual TDEE from real data — no guessing required.
Most health professionals recommend no more than a 500-750 calorie deficit, resulting in 1-1.5 lbs of weight loss per week. Never eat below your BMR. For women, avoid going below 1,200 calories; for men, 1,500 calories without medical supervision.
Your TDEE already averages your activity across the week. You can eat the same amount daily, or cycle calories: eat slightly more on training days (+200 cal) and less on rest days (-200 cal), as long as your weekly total stays the same.
Yes. Women burn approximately 100-300 extra calories per day during the luteal phase (after ovulation, before period). This is why cravings increase during PMS. You can eat slightly more during this phase without gaining fat.
Recalculate after every 10 lbs of weight change, every 8-12 weeks on a diet or bulk, when your exercise routine changes significantly, or if your weight loss/gain has stalled for more than 3 weeks despite consistent tracking.
Sources & Data
- Mifflin MD et al. (1990) — "A new predictive equation for resting energy expenditure in healthy individuals" — American Journal of Clinical Nutrition
- Frankenfield D et al. (2005) — "Comparison of predictive equations for resting metabolic rate" — validation of Mifflin-St Jeor superiority
Medical Disclaimer: This tool is for informational purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalized nutrition and fitness guidance.