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TDEE Calculator

Find your Total Daily Energy Expenditure (TDEE) using Mifflin-St Jeor or Katch-McArdle formulas. Check your BMI, estimate ideal body weight, and design a custom macronutrient plan.

Physique & Activity

* If left blank, we default to the Mifflin-St Jeor formula. If entered, we use the body-fat sensitive Katch-McArdle formula.
Daily TDEE (Maintenance Calories)

2,759kcal/day

Basal Metabolic Rate (BMR):1,780 kcal/day
Formula Applied:Mifflin-St Jeor

Body Mass & Weight Estimates

Body Mass Index (BMI)
24.7
Normal weight
Estimated Ideal Body Weight:
Devine Formula (1974)75 kg (165 lbs)
Robinson Formula (1983)73 kg (160 lbs)

Macronutrient Split Builder

Drag the sliders to adjust your daily protein, fat, and carb ratios. The totals update live in grams and calories based on your TDEE (2759 kcal).

Carbohydrates40%
Protein30%
Fat30%
Total Allocation:100% ✓ (Balanced)

Daily Portions

Carbs (4 kcal/g)
276g
1104 kcal
Protein (4 kcal/g)
207g
828 kcal
Fats (9 kcal/g)
92g
828 kcal

What's the difference between Mifflin-St Jeor and Katch-McArdle?

Most calorie calculators rely entirely on standard equations like Mifflin-St Jeor, which estimate your energy burning capacity based on your overall weight, height, age, and gender. It is an outstanding formula that works for most people. However, Mifflin-St Jeor has one limitation: it assumes a standard body composition. If you have an unusually high amount of muscle tissue (or if you are carrying extra body fat), the formula might slightly overestimate or underestimate your needs.

The Katch-McArdle formula solves this by focusing entirely on Lean Body Mass (LBM). Instead of guessing your composition based on age or gender, it takes your direct body fat percentage, subtracts it from your weight to find your muscle mass, and calculates BMR based strictly on active metabolic tissue. This makes it the go-to formula for athletes, bodybuilders, and anyone who has a clear measurement of their body fat.

Demystifying BMI and its Limitations

Body Mass Index (BMI) is a simple statistical ratio of weight-to-height. It has been used for decades as a fast screening tool for general health categories. While it works well for analyzing large populations, it should not be treated as a definitive health diagnostic. Because BMI does not differentiate between fat and muscle, a heavily muscled weightlifter can easily register as "overweight" or even "obese" on the BMI scale despite having a low body fat percentage. Use BMI as a general reference, but keep body fat percentage and how you feel in mind.

Estimating Your Ideal Body Weight

Determining an "ideal" weight is highly subjective, which is why we show both the Devine and Robinson formulas. Originally designed in the 1970s and 1980s to help doctors calculate correct medication dosages, these formulas establish a baseline weight for a person of a given height, assuming a standardized healthy body build. They provide a general benchmark, but remember that your personal ideal weight depends immensely on your body structure, muscle mass density, and personal fitness goals.