Example Data Table
These examples show how body fat and activity change estimated daily needs.
| Profile |
Weight |
Body Fat |
Activity |
Formula |
Estimated TDEE |
| Male, 30, 175 cm |
80 kg |
18% |
Moderate |
Katch-McArdle |
About 2,760 kcal/day |
| Female, 28, 165 cm |
62 kg |
26% |
Light |
Katch-McArdle |
About 1,865 kcal/day |
| Male, 40, 180 cm |
92 kg |
24% |
Very active |
Cunningham |
About 3,510 kcal/day |
Lean body mass: Weight × (1 − Body Fat ÷ 100)
Fat mass: Weight − Lean Body Mass
Katch-McArdle BMR: 370 + 21.6 × Lean Body Mass in kg
Cunningham BMR: 500 + 22 × Lean Body Mass in kg
Mifflin-St Jeor male: 10W + 6.25H − 5A + 5
Mifflin-St Jeor female: 10W + 6.25H − 5A − 161
TDEE: BMR × Activity Multiplier + Extra Exercise Calories
Target calories: TDEE + Goal Adjustment
W means weight in kilograms. H means height in centimeters. A means age in years.
How To Use This Calculator
- Enter sex, age, weight, and height.
- Add your estimated body fat percentage.
- Select a BMR formula or keep auto mode.
- Choose the closest activity level.
- Add extra planned exercise calories if needed.
- Select your goal or enter a custom adjustment.
- Set protein and fat preferences.
- Press calculate and review calories, macros, BMI, and FFMI.
- Download the result as CSV or PDF.
Understanding TDEE With Body Fat Percentage
Why Body Fat Matters
Total daily energy expenditure is your estimated daily calorie burn.
It includes resting metabolism, movement, training, and digestion.
Many calculators use only height, weight, age, and sex.
That method is useful, but it can miss an important detail.
Body composition changes calorie needs.
Muscle and lean tissue use more energy than stored fat.
A person with more lean mass often burns more calories.
This calculator uses body fat percentage to estimate lean mass.
That makes the result more personal.
Choosing The Right Formula
Katch-McArdle is helpful when body fat is known.
It uses lean body mass instead of total weight.
Cunningham also uses lean mass.
It may suit trained users with higher activity.
Mifflin-St Jeor is popular for general estimates.
Revised Harris-Benedict gives another comparison point.
Auto mode selects a lean mass formula when possible.
You can still choose another method manually.
Using The Calorie Target
Maintenance calories show your likely stable intake.
Fat loss needs a calorie deficit.
Muscle gain usually needs a controlled surplus.
Very large changes can reduce adherence.
A moderate target is often easier to follow.
The calculator also shows a practical range.
This range reflects normal tracking error.
Food labels, activity trackers, and body fat estimates vary.
Use your result as a starting point.
Reviewing Macros
Protein is based on lean body mass.
This helps protect muscle during dieting.
Fat is set as a percentage of total calories.
Carbohydrates receive the remaining calories.
Athletes may prefer more carbohydrates.
Low carb users may raise fat instead.
Track body weight trends for two to four weeks.
Then adjust calories based on real progress.
Consistency matters more than perfect math.
1. What is TDEE?
TDEE means total daily energy expenditure. It estimates how many calories you burn each day through resting metabolism, activity, exercise, and normal movement.
2. Why include body fat percentage?
Body fat helps estimate lean body mass. Lean mass has a strong effect on calorie needs, so body fat can make the estimate more personalized.
3. Which formula should I choose?
Use Katch-McArdle when you know body fat percentage. Use Mifflin-St Jeor when body fat is uncertain. Auto mode is suitable for most users.
4. Is the result exact?
No estimate is exact. TDEE can change with sleep, stress, training, digestion, and tracking error. Use it as a starting point.
5. How do I use the calorie range?
The range gives a practical low and high estimate. Start near the target, then adjust after tracking weight trends for several weeks.
6. What activity level should I select?
Choose the level that best matches your average week. Avoid choosing a higher level because one workout felt hard.
7. Can I use this for fat loss?
Yes. Select a deficit goal. A moderate deficit is usually easier to maintain and may help preserve training performance.
8. Can I download my result?
Yes. After calculating, use the CSV or PDF button above the form to save your result for later review.