Free TDEE Calculator —
Find Your Exact Daily Calories
The most accurate online TDEE calculator, using the Mifflin-St Jeor formula recommended by dietitians. Get your maintenance calories, weight loss target, and macro breakdown — whether you're cutting, bulking, or training for performance.
Calorie Targets by Goal
- Protein—
- Carbs—
- Fat—
lose fat fast
- Protein—
- Carbs—
- Fat—
lose fat, keep muscle
- Protein—
- Carbs—
- Fat—
body recomposition
- Protein—
- Carbs—
- Fat—
build muscle slowly
Recalculate every 5 kg of weight change — your TDEE drops as you lose weight, which is why fat loss stalls if you don't adjust.
What This Means for Your Gym Performance
Now you know your calories — track whether your gym performance matches. Sleet shows if you're recovering and getting stronger session by session.
Download Sleet FreeHow This TDEE Calculator Works — The Formula Explained
This free TDEE calculator uses the Mifflin-St Jeor equation, consistently ranked as the most accurate TDEE calculator formula for the general population in peer-reviewed research. A 2005 study in the Journal of the American Dietetic Association found it predicted resting metabolic rate within 10% for 82% of participants — outperforming the older Harris-Benedict formula.
The Mifflin-St Jeor Formula
Activity Multipliers
| Activity Level | Multiplier | Who It's For |
|---|---|---|
| Sedentary | ×1.2 | Desk job, no gym or very light walking |
| Light | ×1.375 | Gym 1–3 days per week |
| Moderate | ×1.55 | Gym 3–5 days — most recreational lifters |
| Very Active | ×1.725 | Training 6–7 days per week |
| Athlete | ×1.9 | Twice-daily training or physical job |
Katch-McArdle (Body Fat Option)
If you enter your body fat percentage, this accurate TDEE calculator switches to the Katch-McArdle formula, which calculates BMR from lean body mass rather than total weight. This makes it the more accurate option for lean, muscular individuals — because 90 kg of mostly muscle burns far more at rest than 90 kg with 30% body fat.
Using Your TDEE Calculator for Weight Loss
Once you have your TDEE, weight loss is arithmetic. To lose fat, eat below your TDEE. This is called a calorie deficit. How large a deficit you run determines how fast you lose weight — and how much of that loss comes from fat versus muscle.
The Right Size TDEE Deficit
For most gym-goers, a 300–500 calorie TDEE deficit is the sweet spot for sustainable fat loss:
- 300 cal deficit: ≈0.3 kg/week — slower but preserves more muscle and keeps training intensity high.
- 500 cal deficit: ≈0.5 kg/week — the standard cut. Sustainable for 8–12 week blocks.
- 1000+ cal deficit: Not recommended. Performance tanks, muscle loss increases, and the diet rarely lasts beyond a few weeks.
Why Aggressive Cuts Backfire in the Gym
Cutting too deep below your TDEE doesn't just make you tired — it actively undermines gym progress. Volume, progressive overload, and recovery all depend on adequate fuelling. A moderate TDEE deficit for weight loss keeps enough carbohydrate available for training performance while still driving fat loss over time.
The TDEE Deficit Formula
One kilogram of fat ≈ 7,700 calories. So:
At a 500-calorie daily deficit: (500 × 7) ÷ 7,700 = ≈0.45 kg per week of fat loss. Use this TDEE calculator alongside consistent gym training to make that number real and measurable.
TDEE Calculator for Women — What's Different
The TDEE calculator for women uses a different constant in the Mifflin-St Jeor formula: women subtract 161 where men add 5. This reflects the well-documented physiological difference in basal metabolic rate — women typically have a higher body fat percentage relative to total body weight, which reduces BMR per kilogram compared to men of equivalent weight and height.
Hormonal Cycles Affect TDEE
Research shows TDEE for women can fluctuate by 100–300 calories across the menstrual cycle — typically higher in the luteal phase (the two weeks before your period). If your weight fluctuates week to week despite consistent eating, this is a normal physiological cause, not a calculation error in your TDEE.
Activity Level Is Often Underestimated
One of the most common reasons women get inaccurate TDEE results is selecting too low an activity level. If you're doing 3–5 gym sessions per week, select Moderate — not Light. The sedentary and light options are for genuinely inactive individuals who don't train.
Protein Is Non-Negotiable
For women running a TDEE deficit for fat loss, keeping protein high (1.8–2.2 g per kg of body weight) is critical for maintaining lean mass. The macro breakdown in this calculator reflects that — protein is set at 2.2 g/kg across all goals, regardless of calorie target.
TDEE Calculator — Frequently Asked Questions
What is TDEE and why does it matter?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, including exercise. It matters because eating above your TDEE causes weight gain, below it causes weight loss, and eating at your TDEE maintains current weight. For gym training, knowing your TDEE ensures you're fuelling performance without unwanted fat gain or muscle loss.
What is the most accurate TDEE calculator formula?
The Mifflin-St Jeor equation is the most accurate TDEE calculator formula for the general population according to peer-reviewed research. If you know your body fat percentage, the Katch-McArdle formula is more accurate as it calculates from lean body mass rather than total body weight.
How do I use TDEE to lose weight?
To use your TDEE calculator for weight loss, subtract 300–500 calories from your TDEE to create a deficit. A 500-calorie daily deficit results in approximately 0.5 kg of fat loss per week. Avoid cutting more than 500 calories below TDEE — larger deficits accelerate muscle loss and crater gym performance.
How accurate is an online TDEE calculator?
An accurate TDEE calculator is typically within 5–10% of your true TDEE. The main source of error is activity level — most people underestimate how sedentary they are outside structured exercise. Use the result as a starting point, track your weight for 2 weeks, then adjust based on actual change.
Should I eat my TDEE or less to lose weight?
Eat below your TDEE to lose weight. Eating at your TDEE maintains current weight. For sustainable fat loss with minimal muscle loss, aim for 300–500 calories below your TDEE daily.
How often should I recalculate my TDEE?
Recalculate every 5 kg (≈10 lbs) of weight change, or when your activity level changes significantly. As you lose weight, your BMR decreases — your TDEE drops with it. Failing to recalculate is why fat loss stalls mid-cut.
Is TDEE different for women?
Yes. The Mifflin-St Jeor TDEE calculator formula for women subtracts 161 from the BMR result instead of adding 5, reflecting the physiological difference in base metabolic rate. Women also tend to have higher body fat percentages relative to total weight, which further reduces BMR per kilogram compared to men of the same weight.
What is a TDEE deficit?
A TDEE deficit means consuming fewer calories than your Total Daily Energy Expenditure. If your TDEE is 2,500 and you eat 2,000, you're in a 500-calorie deficit. Your body draws on stored fat to cover the gap, producing fat loss over time.
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