TDEE Calculator — Total Daily Energy Expenditure & Macro Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs for weight loss, maintenance, or muscle gain. Includes recommended protein, carbs, and fat macros. Free, no sign-up.
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Frequently asked questions about tdee calculator.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including all physical activity. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier that reflects how active you are.
What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions at complete rest — breathing, circulation, and cell repair. TDEE adds your activity level on top of BMR to give your real daily calorie needs.
Which formula does this use?
The Mifflin-St Jeor equation, widely regarded as the most accurate for most people. For men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. For women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161.
How many calories should I eat to lose weight?
A deficit of 500 kcal/day below your TDEE produces roughly 0.5 kg (1 lb) of fat loss per week — a safe and sustainable rate. This calculator's 'Lose Weight' goal applies that deficit automatically.
What is the macro split used here?
The calculator uses a general 30% protein / 40% carbohydrates / 30% fat split — suitable for most active adults. Protein provides 4 kcal/g, carbs 4 kcal/g, and fat 9 kcal/g. You can adjust the split based on your specific goals.