TDEE Calculator
Calculate your total daily energy expenditure and macro recommendations
How to Use
- Enter your age, gender, weight, and height
- Select your activity level (sedentary to very active)
- Click calculate to see your BMR and TDEE
- Review calorie and macro recommendations for your goals
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes your Basal Metabolic Rate (BMR) - calories burned at rest - plus calories burned through activity and digestion.
Understanding your TDEE is crucial for managing weight, whether you want to lose fat, maintain your current weight, or build muscle. It serves as the foundation for creating an effective nutrition plan.
BMR vs TDEE
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions at rest. TDEE includes your BMR plus additional calories burned through physical activity and food digestion.
| Metric | Description | Use Case |
|---|---|---|
| BMR | Calories at complete rest | Minimum daily calories |
| TDEE | Total calories including activity | Actual daily calorie needs |
Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, considered one of the most accurate formulas for estimating BMR:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
- TDEE = BMR × Activity Multiplier
Activity Level Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Light | 1.375 | Light exercise 1-3 days/week |
| Moderate | 1.55 | Moderate exercise 3-5 days/week |
| Active | 1.725 | Hard exercise 6-7 days/week |
| Very Active | 1.9 | Intense daily exercise or physical job |
Using Your TDEE
Once you know your TDEE, you can adjust calorie intake based on your goals:
- Weight Loss: Eat 300-500 calories below TDEE (0.5-1 lb/week loss)
- Maintenance: Eat at your TDEE to maintain current weight
- Muscle Gain: Eat 200-300 calories above TDEE (slower, leaner bulk)
- Track results for 2-3 weeks and adjust as needed
- Prioritize protein intake (2g per kg body weight)
- Don't cut calories too drastically - maintain at least BMR
Understanding Macronutrients
The calculator provides macro recommendations:
- Protein: 2g per kg body weight (builds/maintains muscle, high satiety)
- Fats: ~0.9g per kg body weight (hormones, vitamin absorption)
- Carbs: Remaining calories (energy for activity and brain function)
- 4 calories per gram of protein or carbs
- 9 calories per gram of fat
Frequently Asked Questions
- How accurate is the TDEE calculator?
- TDEE calculators provide estimates based on population averages. Individual metabolism can vary by 10-20% due to genetics, muscle mass, hormones, and other factors. Use the calculated TDEE as a starting point and adjust based on your real-world results over 2-3 weeks.
- Should I eat at my BMR or TDEE for weight loss?
- Never eat below your BMR for extended periods. For healthy weight loss, create a moderate deficit from your TDEE (300-500 calories). Eating too far below BMR can slow metabolism, cause muscle loss, and create nutritional deficiencies.
- How do I choose my activity level?
- Be honest about your actual activity. Most people overestimate their activity level. If you work a desk job and exercise 3 times per week, choose 'Light' or 'Moderate' rather than 'Active'. You can always adjust based on results.
- Do I need to hit my macros exactly?
- Prioritize total calories and protein intake first. Hitting protein targets is important for muscle maintenance and satiety. Fats and carbs can be more flexible as long as you meet minimum fat needs (~0.3-0.4g per lb body weight) and total calories align with your goals.
- Should I recalculate my TDEE as I lose weight?
- Yes, as you lose weight your TDEE decreases. Recalculate every 10-15 pounds of weight loss or if you notice your progress has stalled for 2-3 weeks despite consistent tracking.