TDEE Calculator: Estimate Your Daily Calorie Needs
Our 2026-refined Total Daily Energy Expenditure (TDEE) calculator provides a precise estimate of how many calories you burn per day based on your biology, activity, and body composition. Using the gold-standard Mifflin-St Jeor and Katch-McArdle formulas, this tool helps you tailor your nutrition for fat loss, muscle gain, or maintenance.
Your Personalized Results
Macro Breakdown (Grams/Day)
*Accuracy disclaimer: This is an estimate. Track your weight & adjust by 100-200 kcal every 2 weeks for best results.
The Science of TDEE: How to Master Your Metabolism in 2026
Understanding your Total Daily Energy Expenditure (TDEE) is the cornerstone of modern nutritional science. Whether you are an athlete looking to maximize hypertrophy or an individual seeking sustainable weight loss, knowing the exact number of calories your body burns is essential. In 2026, the integration of precise physiological formulas and lifestyle tracking allows for unprecedented accuracy.
How the Calculation Works
Our calculator utilizes two primary engines. The Mifflin-St Jeor Equation is currently considered the gold standard for most individuals. It accounts for age, sex, weight, and height. However, for those who provide their body fat percentage, we deploy the Katch-McArdle Formula. This is superior for lean individuals as it calculates energy needs based on Lean Body Mass (LBM) rather than total body weight.
The Components of TDEE
- Basal Metabolic Rate (BMR): The energy required to keep your organs functioning at complete rest. This usually makes up 60-75% of your total burn.
- Non-Exercise Activity Thermogenesis (NEAT): The energy spent during daily movement like walking, typing, or standing.
- Thermic Effect of Food (TEF): The energy used to digest and process nutrients (roughly 10% of total intake).
- Exercise Activity Thermogenesis (EAT): The calories burned during intentional exercise.
Macro Distribution for 2026 Standards
The International Society of Sports Nutrition (ISSN) suggests that protein intake should be prioritized, especially during a caloric deficit. We aim for 1.6g to 2.2g of protein per kilogram of body weight to preserve muscle tissue. Carbohydrates and fats are then balanced based on your energy requirements and hormonal health.
Why Accuracy Matters
Generic "2,000 calorie" diets fail because they ignore metabolic adaptation. As you lose weight, your TDEE drops. Our 2026 model suggests re-calculating every 5-10 lbs of weight change to avoid plateaus. Consistency in tracking "hidden" calories—such as oils and sauces—is equally vital to ensure your calculated deficit is actually occurring in reality.
Strategies for Fat Loss and Muscle Gain
If your goal is fat loss, a moderate deficit of 500 calories per day typically leads to 0.5kg of weight loss per week. For muscle gain, a "lean bulk" of 250 calories above maintenance is recommended to minimize fat storage while providing sufficient surplus for protein synthesis.