Energy Balance Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day including all activities. BMR (Basal Metabolic Rate) is only the calories your body needs at rest. TDEE = BMR × Activity Factor.

The Mifflin-St Jeor equation is generally recommended as the most accurate for most people. Use Katch-McArdle only if you know your body fat percentage accurately, as it accounts for lean body mass.

TDEE calculations provide estimates that are typically within 10-15% of actual values. Individual metabolic rates can vary, so use these numbers as a starting point and adjust based on real-world results.

Your TDEE represents maintenance calories. To maintain weight, eat around this amount. For weight loss, eat 500-750 calories below TDEE. For weight gain, eat 300-500 calories above TDEE.

Recalculate your TDEE whenever your weight changes significantly (5+ pounds), your activity level changes, or every few months to account for metabolic adaptations.

Individual metabolisms vary. If results don't match expectations after 2-3 weeks, adjust your calorie intake by 100-200 calories and monitor for another few weeks.

Yes, metabolic rate typically decreases with age due to loss of muscle mass and reduced activity. The calculator accounts for age in its BMR calculations.

Be honest about your actual activity. Sedentary means desk job with little exercise. Include both formal exercise and daily activities like walking, cleaning, and fidgeting when selecting your level.