TDEE Calculator
Advanced Metabolic Analysis
TDEE Calculator
Total Daily Energy Expenditure using Katch-McArdle, Mifflin-St Jeor & Harris-Benedict. Set cut/bulk goals and get precise macronutrient targets.
Scenarios:
Demographics
LBM = 69.7 kg
Metabolic Formula
Activity Level
Fitness Goal
Macro Profile
Daily Target Calories
2,852
kcal / day
Maintenance
BMR
1,840 kcal
TDEE
2,852 kcal
LBM
69.7 kg
Body Fat
18%
Based on your stats, your maintenance energy is 2,852 kcal/day. To achieve your maintenance goal, target 2,852 kcal/day with 214g protein, 285g carbs, and 95g fat.
TDEE Across Activity Levels
Sedentary×1.2
2,208 kcalLight Activity×1.375
2,530 kcalModerate Activity×1.55
2,852 kcalVery Active×1.725
3,174 kcalExtra Active×1.9
3,496 kcalDaily Macronutrients
Macros
Protein
30%
Carbohydrates
40%
Fat
30%
| Nutrient | % | Grams/Day | kcal/Day |
|---|---|---|---|
| 🍗 Protein | 30% | 214 g | 856 kcal |
| 🍞 Carbohydrates | 40% | 285 g | 1141 kcal |
| 🥑 Dietary Fat | 30% | 95 g | 856 kcal |
Frequently Asked Questions
Why is the Katch-McArdle formula preferred by athletes?▾
Katch-McArdle uses Lean Body Mass (LBM) instead of total body weight. Since muscle tissue is more metabolically active than fat, this gives much more accurate BMR for lean or muscular individuals.
What is the difference between BMR and TDEE?▾
BMR (Basal Metabolic Rate) is energy burned just to keep you alive at rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level, representing all daily energy needs including exercise and digestion.
What is a safe cutting deficit?▾
A 20% caloric deficit (cutting) is commonly used because it creates a substantial enough energy shortfall for fat loss while minimizing muscle breakdown and metabolic adaptation.