How often should I recalculate my TDEE?

Recalculate every 4–6 weeks or after every 5 kg of weight change. TDEE decreases as you lose weight.

Is TDEE the same as calories burned on a fitness tracker?

No. Fitness trackers often overestimate calorie burn by 20–40%. Use TDEE as your planning baseline and adjust based on real-world results.

Can I eat exactly at TDEE and lose weight?

Eating at TDEE means maintenance — no gain, no loss. You need a deficit (below TDEE) to lose fat.

What activity level should I pick?

When in doubt, choose one level lower than you think. Most people overestimate their activity level.

What's the most accurate TDEE calculator?

FreeBMIKit's TDEE Calculator compares Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas side-by-side with goal-based macro presets.

What Is TDEE and How to Use It for Weight Goals

TDEE vs BMR: What's the Difference

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE = BMR × Activity Multiplier. TDEE is what you actually burn in a day. Most people underestimate their TDEE by 15–20%, which is why they're confused when "eating less" doesn't work.

How TDEE Is Calculated

Mifflin-St Jeor formula (most accurate for most people): Men: 10×kg + 6.25×cm − 5×age + 5. Women: 10×kg + 6.25×cm − 5×age − 161. Multiply by activity factor: 1.2 (sedentary) to 1.9 (very active athlete).

The 3 Formulas Compared

Mifflin-St Jeor is best for general population. Harris-Benedict (revised) tends to slightly overestimate for overweight individuals. Katch-McArdle is most accurate if you know your lean body mass — important for athletes with low body fat %.

Setting a Calorie Goal for Weight Loss

For fat loss: TDEE minus 300–500 kcal/day → 0.3–0.5 kg loss per week (sustainable). Minus 750 kcal/day is aggressive but manageable. Never below 1200 kcal (women) or 1500 kcal (men) without medical supervision.

Macros at Your TDEE

Once you know your calorie goal, split into macros. Protein: 1.6–2.2g/kg to preserve muscle. Fat: minimum 0.5g/kg for hormones. Carbs: whatever remains. For muscle gain: TDEE + 300 kcal, prioritize protein + carbs.

Why TDEE Changes Over Time

Your TDEE drops as you lose weight (less body mass to maintain). Metabolic adaptation means long-term dieters burn 10–15% fewer calories than their TDEE predicts. Refeed days or diet breaks help counter this.