TDEE Calculator
Calculate your Total Daily Energy Expenditure, BMR, and recommended macros.
Results are estimates for healthy adults. Consult a healthcare professional before making significant dietary changes.
BMR
calories/day at rest
TDEE
maintenance calories
Weight Loss
−500 cal/day
Maintain
maintenance
Muscle Gain
+300 cal/day
Recommended Macros (maintenance)
BMI
Uses Mifflin-St Jeor equation. Results are estimates for healthy adults.
How It Works
Enter your age, sex, height, weight, and activity level. Get your BMR, TDEE, calorie goals for weight loss/gain, and macro breakdown.
**TDEE Calculator — Know Your Daily Calorie Needs**
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for all activity. Knowing your TDEE is the foundation of any effective diet — whether you want to lose weight, build muscle, or maintain your current physique.
**BMR vs TDEE**
**BMR (Basal Metabolic Rate)** is the calories your body needs at complete rest — just to keep organs functioning. It accounts for 60–75% of total calorie expenditure.
**TDEE = BMR × Activity Multiplier**
The Mifflin-St Jeor equation (used here) is considered the most accurate for most people:
Male: BMR = 10W + 6.25H − 5A + 5
Female: BMR = 10W + 6.25H − 5A − 161
(W = weight in kg, H = height in cm, A = age)
**Activity Multipliers**
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, no exercise | 1.2 |
| Light | 1–3 days/week | 1.375 |
| Moderate | 3–5 days/week | 1.55 |
| Very Active | 6–7 days/week | 1.725 |
| Extra Active | Physical job + gym | 1.9 |
**Calorie Targets**
- Weight loss: TDEE − 500 cal/day → ~0.45kg/week loss
- Maintenance: TDEE
- Muscle gain: TDEE + 300 cal/day (lean bulk)