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TDEE Calculator
Your total daily energy expenditure — all calories burned in a day. We run all 4 major BMR formulas at once and show the realistic accuracy range, because no single formula fits everyone.
✦ All 4 BMR formulas + ±15% accuracy range — most show only oneYour stats
Enables Katch-McArdle — more accurate for lean individuals.
Activity & goal
Most people overestimate — when unsure, pick one level lower.
Mifflin-St Jeor is the most widely validated in research.
※ TDEE is an estimate, not a precise measurement. Results vary with genetics, hormones, sleep, and stress. Use as a starting point and adjust from real-world results over 2–3 weeks.
Calorie Deficit Calculator
Find your daily calorie target for fat loss, see your weekly projection, and check whether your chosen rate is safe — including a minimum-threshold warning.
✦ Checks the minimum safe threshold + shows time-to-goalYour stats
Use the TDEE tab to find your number.
Deficit plan
※ 1 kg of body fat ≈ 7,700 kcal. Weekly loss varies with water, glycogen, hormones, and sodium. Track weekly averages, not daily numbers.
Macro Calculator
Calculate your protein, carb, and fat targets. Compare 5 dietary approaches side by side and check whether your protein meets clinical guidelines for your goal.
✦ 5 approaches compared at once + protein adequacy checkYour numbers
Use your TDEE or deficit target.
Checks protein adequacy per kg body weight.
Diet style
The table below shows all 5 approaches at once.
※ No macro split is universally optimal. Research shows adherence is the strongest predictor of outcome — choose an approach you can maintain.
Calorie Surplus Calculator
Find your optimal surplus for muscle gain. Eating too large a surplus stores most of the excess as fat — we show the estimated muscle-to-fat ratio.
✦ Shows estimated muscle vs. fat gain ratioYour stats
Surplus approach
Lean bulking (5–15%) maximizes the muscle-to-fat ratio.
※ Natural max muscle gain: beginners ~1.0–1.5 kg/mo, intermediate ~0.5–1.0, advanced ~0.25–0.5. Progressive training is essential — calories alone won't build muscle.
Weight-Loss Timeline Calculator
Week-by-week projection including metabolic adaptation — as you lose weight your calorie needs fall, slowing loss over time. Most calculators ignore this.
✦ Includes metabolic adaptation — not naive linear mathYour stats
Your plan
Your body burns fewer calories as you lose weight.
※ Real weight fluctuates ±1–2 kg week to week from water, sodium, hormones, and digestion. Track weekly averages over 3–4 weeks. A 2-week plateau is normal.
BMI Calculator
Calculate your Body Mass Index with a visual scale, healthy weight range for your height, and an honest explanation of what BMI can and cannot tell you.
✦ Healthy weight range + BMI limitations explainedYour stats
※ BMI is a population-level screening tool. It does not distinguish muscle from fat and should be interpreted alongside waist circumference, body composition, and metabolic markers.
Body Fat % Calculator
Estimate body fat % using the US Navy circumference method. Returns fat mass, lean body mass, and ACE fitness classification — with a one-click button to feed lean mass into the TDEE Katch-McArdle formula.
✦ Lean body mass output feeds directly into TDEE Katch-McArdle formulaBody stats
Circumference measurements
※ US Navy circumference method. Typical error ±3–4% vs DEXA scan. For general educational purposes only — not a substitute for clinical body composition testing.
Ideal Weight Calculator
Compare your ideal weight across 4 major clinical formulas — Devine, Robinson, Miller, and Hamwi — plus the WHO BMI healthy weight range for your height.
✦ 4 formulas compared — most tools show only oneYour stats
※ IBW formulas were developed for clinical use (drug dosing, ventilator settings) and represent population averages — not personal prescriptions. A range is always more meaningful than any single number.
Water Intake Calculator
Calculate your daily water needs based on body weight, activity level, climate, and special needs. See your target in litres, fl oz, and glasses.
✦ Activity, climate & pregnancy adjustments includedYour details
Environment & health
※ Fluid from food (fruit, soup, coffee) counts toward daily hydration. Individual needs vary with kidney function, medications, and overall health — these figures are general starting points.
Learn
Common questions about TDEE & calorie targets
What is TDEE?
Total Daily Energy Expenditure is the total calories your body burns in 24 hours — resting metabolism (BMR), activity, and the thermic effect of food. It's the foundation for any body-composition goal.
Why do calculators differ?
Different formulas (Mifflin-St Jeor, Harris-Benedict, Schofield, Katch-McArdle) use different equations. Individual errors of 300–500+ kcal/day are common — we show all four so you see the range.
How accurate is TDEE?
Studies show calculators land within 100 kcal for only ~20% of people, and ~20% have errors over 500 kcal. Treat your TDEE as a starting estimate and adjust after 2–3 weeks of tracking.
What is a safe deficit?
Around 500 kcal/day supports ~0.5 kg/week loss. Beyond 1,000 kcal/day raises muscle-loss and hormonal risks. Minimum safe intakes are generally 1,200 kcal (women) / 1,500 kcal (men).
What is BMR vs. TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to sustain breathing and circulation. TDEE multiplies BMR by an activity factor to account for movement, exercise, and digestion. BMR is always lower than TDEE.
How does Katch-McArdle work?
Katch-McArdle calculates BMR from lean body mass only: BMR = 370 + 21.6 × lean mass (kg). Because fat tissue contributes little to metabolism, this formula is more accurate for lean athletes or those who know their body fat percentage. Use the Body Fat % calculator first to get lean mass.
What if I'm not losing or gaining weight?
If weight trends are flat for 3–4 weeks despite a calculated deficit or surplus, adjust intake by 100–200 kcal in the expected direction. Do not react after just 1–2 weeks — daily weight fluctuates 1–2 kg with water and glycogen. Judge by the weekly average trend, not daily readings.
Does TDEE decrease as I lose weight?
Yes — both because a lighter body burns fewer calories and because of metabolic adaptation (the body becoming more efficient). This is why weight loss slows over time even with consistent adherence. Reassessing your TDEE every 4–6 kg of weight lost keeps your targets accurate.
Learn
Common questions about calorie deficits & fat loss
What is a calorie deficit?
A deficit means consuming fewer calories than you burn. Your body makes up the difference by drawing on stored energy — primarily body fat — which leads to weight loss over time.
How fast should I lose weight?
Research supports 0.5–1% of body weight per week as a sustainable rate. Faster loss increasingly draws from muscle rather than fat, and raises the risk of fatigue, hormone disruption, and nutrient deficiency.
What's the minimum safe calorie intake?
General guidelines suggest 1,200 kcal/day for women and 1,500 kcal/day for men as a floor. Going below makes it very hard to meet essential nutrient needs and typically accelerates muscle loss.
Why did my weight loss slow down?
As you lose weight, your body adapts by burning fewer calories (metabolic adaptation). Periodic reassessment of your TDEE every 4–6 weeks is normal — reduce intake by 100–200 kcal or add light activity to restart progress.
Is a 500 calorie deficit too much?
For most healthy adults, a 500 kcal/day deficit is well-tolerated and widely used in clinical weight loss programs — it targets roughly 0.5 kg/week. The key constraint is not falling below the minimum safe intake (1,200 kcal for women, 1,500 kcal for men) regardless of the calculated deficit.
Should I eat back exercise calories?
It depends on how your TDEE was calculated. If you included exercise in your activity level, those calories are already accounted for — don't add them back. If you used a sedentary TDEE, eating back 50–75% of exercise calories prevents excessive restriction.
What happens when I stop dieting?
Stopping a deficit doesn't cause immediate fat gain. Transition slowly from deficit to maintenance — adding 100–150 kcal every 1–2 weeks — to let the body readjust without a large glycogen-related weight spike. Returning to old habits that created the original surplus will cause gradual regain over months.
Can I use exercise alone to create a deficit?
Yes, but it's difficult to sustain at meaningful magnitudes. A typical moderate workout burns 200–400 kcal — equivalent to one small meal. Most evidence supports combining a modest food deficit with increased activity rather than relying solely on exercise, which often increases appetite to compensate.
Learn
Common questions about macros & dietary approaches
What are macros?
Macronutrients — protein, carbohydrates, and fat — are the three main calorie sources. Protein and carbs provide 4 kcal/g; fat provides 9 kcal/g. Tracking them helps control body composition beyond just total calories.
How much protein do I need?
Research consistently shows 1.6–2.2 g of protein per kg of body weight per day supports muscle retention during fat loss and growth during a bulk. Higher intakes (up to 2.4 g/kg) add no harm but show diminishing returns.
Does the carb-to-fat ratio matter?
For most goals, the evidence is weak. Total calories and protein adequacy have far stronger effects on body composition than the carb/fat split. Choose the ratio you can sustain long-term.
Which macro split is best?
There is no universally optimal split. Adherence is the strongest predictor of results. We compare 5 approaches — balanced, high-protein, low-carb, keto, and high-carb — so you can find what fits your lifestyle.
Best macro split for weight loss?
High-protein approaches (35–40% protein) consistently outperform others for preserving muscle in a deficit. Carb vs. fat ratios matter far less — research shows equivalent fat loss between low-carb and moderate-carb diets when protein and total calories are matched.
How do I start tracking macros?
Start with a food tracking app (Cronometer, MyFitnessPal, or Lose It). Log everything for one week without changing habits to establish a baseline. Then set protein first (1.6–2.2 g/kg), fill remaining calories with carbs and fat in a ratio you prefer, and adjust after 2–3 weeks based on results.
Net carbs vs. total carbs?
Net carbs (total carbs minus fiber) matter primarily for ketogenic diets where carb thresholds are strict. For most non-keto approaches, tracking total carbs is simpler and sufficient. Fiber has minimal caloric impact and doesn't raise blood sugar, so subtracting it gives a more practical number for keto adherents.
Can I build muscle while in a deficit?
Muscle gain in a deficit (body recomposition) is possible but limited to specific circumstances: beginners, people returning from a break, or those with higher body fat. For experienced lifters, muscle gain in a deficit is very slow. A calorie surplus with adequate protein and progressive resistance training is the evidence-backed approach for meaningful muscle gain.
Learn
Common questions about calorie surplus & muscle gain
What is a calorie surplus?
A surplus means consuming more calories than you burn. The excess provides energy for muscle protein synthesis. Without resistance training, most of the surplus goes to fat storage rather than muscle.
How much muscle can I gain naturally?
Rough upper limits: beginners ~1.0–1.5 kg/month, intermediates ~0.5–1.0 kg/month, advanced lifters ~0.25–0.5 kg/month. Actual gains depend on training quality, sleep, protein intake, and genetics.
What is a lean bulk?
A lean bulk targets a small surplus (5–15% above TDEE) to maximize the muscle-to-fat ratio of weight gained. It's slower than a traditional bulk but produces less fat that needs to be cut later.
Should I track protein during a bulk?
Yes. Adequate protein (1.6–2.2 g/kg) is essential — calorie surplus alone does not build muscle. Progressive resistance training creates the stimulus; protein provides the building blocks; the surplus provides the energy.
Lean bulk vs. dirty bulk?
A lean bulk uses a small controlled surplus (5–15% above TDEE) to gain weight slowly and maximize the muscle-to-fat ratio. A dirty bulk uses a large, often uncontrolled surplus for faster weight gain — but a significant portion is fat that must later be dieted off. Research generally supports lean bulking for long-term efficiency.
Am I gaining muscle or fat?
Rate of gain is the clearest signal. Gaining more than your experience-level ceiling (1.5 kg/month for beginners, 0.5–1.0 for intermediates) suggests the surplus is too large and predominantly producing fat. Periodic body fat measurements can confirm the composition of weight gained over 6–8 weeks.
Can I build muscle without a surplus?
Beginners and those returning after a break can gain muscle at maintenance or in a mild deficit — this is called body recomposition. For trained individuals, a small surplus (5–10% above TDEE) consistently produces faster muscle gain than strict maintenance. The surplus provides the energy substrate for protein synthesis.
How long should I bulk?
Most evidence-based protocols suggest bulking for 12–20 weeks before transitioning to a cut. Going longer is fine if body fat remains comfortable (under ~15–18% for men, ~25–28% for women). The goal is to accumulate sufficient muscle stimulus before cutting, not to hit an arbitrary time limit.
Learn
Common questions about weight loss timelines & adaptation
What is metabolic adaptation?
As you lose weight, your body adapts by burning fewer calories than a simple weight-based calculation would predict — by up to 5–15%. This is why progress slows beyond what the math says, even with consistent adherence.
Why has my weight loss stalled?
A true plateau (3+ weeks with no movement despite consistent deficit) is a sign that your TDEE has adapted. Common responses: reduce intake by 100–200 kcal, add light exercise, or take a 1–2 week diet break.
What's a healthy rate of weight loss?
Most research supports 0.5–1% of body weight per week as the range that preserves lean muscle while losing mostly fat. Faster rates increase muscle loss, fatigue, and hormonal disruption.
How long will it actually take?
Our timeline uses metabolic adaptation to give a realistic estimate. Most people take 20–40% longer than naive linear math suggests. Building in that buffer prevents discouragement when progress naturally slows.
How accurate are weight loss timelines?
This calculator is more accurate than linear tools because it models metabolic adaptation. Even so, actual results vary with measurement error, water weight shifts, hormonal cycles, and individual metabolism. Treat the timeline as a planning guide — realistic expectations, not a guarantee.
What is a realistic goal per month?
Research supports 2–4 kg per month (at 500–1,000 kcal/day deficit) as broadly sustainable without excessive muscle loss. In practice, most people see faster initial loss from water and glycogen, followed by slower, steadier fat loss. Targeting 1–2 kg/month allows a gentler deficit and better adherence.
Should I weigh myself every day?
Daily weighing provides the most data but requires correct interpretation. Body weight can fluctuate 1–3 kg within a single day based on water, sodium, food volume, and hormones — none of which reflect actual fat change. Track the 7-day average trend rather than individual readings to assess true progress.
What causes a weight loss plateau?
A plateau is typically defined as no downward trend for 3+ weeks despite maintaining a deficit. Common causes are metabolic adaptation (TDEE has fallen to match intake) and dietary drift (unconscious calorie creep). Responses include reducing intake by 100–200 kcal, adding 1–2 cardio sessions per week, or a 1–2 week diet break at maintenance to partially restore TDEE.
Learn
Common questions about BMI & healthy weight
What is BMI?
Body Mass Index is a screening tool that estimates body fatness from height and weight: weight (kg) ÷ height (m)². Widely used in public health research, it is a useful starting point but has known limitations for individuals.
What is a healthy BMI range?
The WHO classifies 18.5–24.9 as normal weight, below 18.5 as underweight, 25–29.9 as overweight, and 30+ as obese. Some research supports lower thresholds for people of Asian heritage (overweight ≥ 23, obese ≥ 27.5).
Is BMI accurate for muscular people?
No. BMI cannot distinguish muscle from fat. Highly muscular individuals often show overweight or obese values despite healthy body fat levels. Waist circumference, DEXA, or bioelectrical impedance give a more accurate picture for these individuals.
How do I use BMI to lose weight?
BMI tells you where you are — not what to do. The most evidence-backed approach: calculate your TDEE to find maintenance calories, then apply a moderate deficit of 250–500 kcal/day and track weekly averages over 3–4 weeks.
What BMI is considered obese?
The WHO classifies BMI 30.0 and above as obesity: Class I (30–34.9), Class II (35–39.9), and Class III — severe obesity (40+). For people of Asian heritage, research supports lower thresholds: overweight from BMI 23 and obese from BMI 27.5, as metabolic risk increases at lower BMI in this population.
Can you be healthy with a high BMI?
Yes, in some cases. A muscular person can have a BMI of 27+ with very low body fat and excellent metabolic markers. Conversely, a person with a normal BMI can have high body fat and poor health metrics — known as "skinny fat" or metabolically unhealthy normal weight. Waist circumference and body fat percentage provide a more complete picture.
Does BMI apply to children?
BMI calculations for adults do not apply to children. Pediatric BMI uses age- and sex-specific percentile charts (BMI-for-age) rather than fixed cutoffs. A child at the 85th–94th percentile is classified as overweight, and at the 95th percentile or above as obese. These thresholds vary by age and sex because children's body composition changes significantly through development.
How is BMI different from body fat %?
BMI is a ratio of weight to height squared — it does not measure body fat directly and cannot distinguish muscle from fat. Body fat percentage measures the actual proportion of fat mass to total weight and is a more direct assessment of body composition. Use the Body Fat % calculator alongside BMI for a more complete picture.
Learn
Common questions about body fat percentage
How accurate is the Navy Method?
The US Navy circumference method has a typical error of ±3–4% compared to DEXA scan measurements. It outperforms BMI-based body fat estimates and requires only a tape measure, making it practical for home use. Consistency in measurement technique matters more than perfection.
What is a healthy body fat %?
For men: Essential 2–5%, Athlete 6–13%, Fitness 14–17%, Average 18–24%, Obese 25%+. For women: Essential 10–13%, Athlete 14–20%, Fitness 21–24%, Average 25–31%, Obese 32%+. Essential fat is the minimum needed for normal physiological function.
Why use lean mass in TDEE?
The Katch-McArdle BMR formula calculates resting metabolism from lean body mass rather than total weight — removing the confounding effect of fat tissue, which contributes little to metabolism. For people with above-average muscle or body fat, Katch-McArdle gives a more accurate calorie target than weight-based formulas.
Where exactly do I measure?
Waist: at the navel level, horizontal, relaxed (not sucked in). Neck: just below the larynx (Adam's apple), tape angled slightly downward at the front. Women also measure hip at the widest point of the buttocks. Take each measurement twice and average them for accuracy.
How do I lower my body fat percentage?
Reducing body fat requires a sustained calorie deficit, adequate protein (1.6–2.2 g/kg body weight) to preserve muscle mass, and resistance training. Cardiovascular exercise accelerates the deficit. There is no exercise or food that spot-reduces fat from specific areas — overall fat loss is determined by energy balance.
Is 20% body fat healthy for a man?
For men, 20% body fat falls in the average category (18–24% per ACE guidelines). It is not associated with significant health risk but is above the fitness range (14–17%). A consistent deficit of 250–500 kcal/day combined with resistance training is the evidence-backed approach to moving toward the fitness range.
What is essential body fat?
Essential fat is the minimum needed to sustain life and normal physiological function — hormone production, organ protection, and nerve insulation. For men, this is approximately 2–5%; for women, 10–13%. Women require more essential fat due to sex-specific tissue including the breasts and uterus. Going below essential fat levels causes serious health consequences.
How often should I measure body fat?
Monthly measurements are sufficient for tracking meaningful change. Body fat changes slowly — typically 0.5–1% per month with a consistent deficit and training program. More frequent measurements introduce noise from technique variation. Consistent conditions (same time of day, same hydration state, same measurer) matter more than frequency.
Learn
Common questions about ideal body weight
What is the ideal body weight?
Ideal body weight (IBW) refers to the weight associated with optimal health outcomes for a given height and sex. It is derived from population studies rather than body composition measurements. The four major clinical formulas (Devine, Robinson, Miller, Hamwi) all show that IBW is a range, not a single number — and individual variation means no formula fits everyone precisely.
Which ideal weight formula is most accurate?
No single formula is definitively most accurate for all individuals. The Devine formula (1974) is the most widely used in clinical practice for drug dosing and ventilator settings. Robinson (1983) and Miller (1983) were developed as refinements. The average of all four formulas gives a reasonable central estimate. For body composition goals, BMI 18.5–24.9 defines a broader, evidence-based healthy weight range.
Is ideal weight the same as healthy weight?
Not exactly. Ideal body weight formulas were developed for clinical purposes (e.g., medication dosing), not as body composition targets. The WHO healthy weight range (BMI 18.5–24.9) is a broader, research-backed standard for health outcomes. A person can be at their 'ideal' formula weight and still have high body fat, or above the formula weight and be perfectly healthy if they carry significant lean muscle mass.
Does ideal weight account for muscle mass?
No. All four IBW formulas use only height and sex — they do not account for muscle mass, bone density, or body composition. A muscular athlete may weigh 10–15 kg above the formula ideal yet have excellent health markers. For people with significant muscle mass, body fat percentage is a more meaningful target than ideal body weight.
How do I reach my ideal weight?
For weight loss, a sustained calorie deficit of 250–500 kcal/day is the evidence-backed approach — use the Calorie Deficit Calculator to set a target. For weight gain, a controlled surplus combined with resistance training builds lean mass. Start with your TDEE to find your maintenance calories, then adjust from there.
Why do the four formulas give different numbers?
Each formula was derived from a different study population and era (1964–1983). The difference between formulas is typically 2–5 kg for the same height. This reflects the fundamental uncertainty in defining a single ideal weight — individual variation in bone density, organ size, and muscle mass means any formula is a population average, not a personal prescription.
Is ideal weight different for men and women?
Yes. All four formulas use sex-specific equations because men and women differ in average bone density and muscle mass at the same height. Women's formulas give a lower weight for the same height — typically 4–5 kg lower than the male formula at the same height.
How does BMI relate to ideal weight?
BMI 18.5–24.9 defines the WHO healthy weight range and corresponds to a specific weight range for each height. Unlike the single-point IBW formulas, the BMI range acknowledges that a span of weights is equally healthy for most people. The lower end (BMI 18.5) and upper end (BMI 24.9) bracket what clinical evidence considers a healthy range for most adults.
Learn
Common questions about daily water intake
How much water should I drink per day?
General guidelines suggest approximately 35 mL per kg of body weight per day for healthy adults — equivalent to about 2.5 L for a 70 kg person. The commonly cited '8 glasses a day' (about 2 L) is a rough approximation that does not account for body size, activity level, or climate. Individual needs vary considerably based on these factors.
Does coffee and tea count toward water intake?
Yes, caffeinated beverages contribute to daily fluid intake. While caffeine has a mild diuretic effect, research shows that habitual coffee and tea drinkers retain the majority of the fluid consumed. Milk, juice, and water-rich foods (fruits, vegetables) also contribute. Total fluid intake from all sources — not just plain water — is what matters.
How do I know if I am drinking enough water?
Urine color is the most practical indicator. Pale yellow to straw-colored urine generally indicates adequate hydration. Dark yellow or amber urine suggests the need to drink more. Clear, colorless urine can indicate overhydration. Thirst is a late signal — regular drinking throughout the day is more effective than waiting until thirsty.
Does exercise increase water needs?
Yes significantly. Sweat losses during moderate exercise are typically 500–1,500 mL per hour depending on intensity, temperature, and individual sweat rate. A practical rule: drink 500 mL in the 2 hours before exercise, then 150–250 mL every 15–20 minutes during activity, and rehydrate after based on body weight change (approximately 1.5 L per kg lost).
Do I need more water in hot weather?
Yes. Heat and humidity increase sweat losses significantly — an additional 500–1,000+ mL per day is common in hot or humid climates. Outdoor workers and athletes in hot conditions may need considerably more. Electrolyte replacement (sodium, potassium) also becomes important when sweat losses are high, as plain water alone can cause hyponatremia in extreme cases.
Should I drink more water during pregnancy?
Yes. The UK NHS recommends an additional 300 mL per day during pregnancy, and more during breastfeeding (approximately 700 mL extra). Adequate hydration supports amniotic fluid maintenance, nutrient transport, and reduced risk of urinary tract infections during pregnancy. Individual needs vary — consult a healthcare provider for personalized guidance.
Can you drink too much water?
Yes. Drinking excessive amounts — particularly plain water without electrolytes — can cause hyponatremia (low blood sodium), a serious condition. This is most common in endurance athletes who consume large volumes of plain water. For average healthy adults, the kidneys can process about 0.8–1.0 L per hour, so normal daily intake levels pose no risk.
Does water intake affect weight loss?
Water has no direct caloric effect, but adequate hydration supports weight loss in several ways: it aids satiety (drinking before meals reduces caloric intake by 13–22% in some studies), supports optimal metabolic rate, and improves exercise performance — allowing higher calorie expenditure. Mild dehydration can also be mistaken for hunger, leading to excess food intake.
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Effective date: 28 June 20261. Educational purpose only
All content on BodyMetric.health — including TDEE calculations, ideal body weight estimates, water intake recommendations, body fat percentage measurements, BMI calculations, calorie targets, macro splits, calorie surplus estimates, and weight-loss timelines — is provided for general educational and informational purposes only. It does not constitute medical, dietetic, nutritional, or clinical advice of any kind.
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3. Accuracy of calculations
Our calculators use established, peer-reviewed formulas (Mifflin-St Jeor, Harris-Benedict revised 1984, Schofield/WHO, Katch-McArdle, Devine, Robinson, Miller, Hamwi, and the US Navy circumference method). All estimates are approximations derived from population-level research. Individual results may vary significantly due to genetics, hormonal status, medications, medical history, hydration, and body composition. A realistic accuracy range of ±15% is shown on TDEE results for this reason.
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