TDEE Calculator
Calculate your Total Daily Energy Expenditure and get personalized calorie & macro targets.
Exercise 3–5 days/wk
30% protein · 45% carbs · 25% fat
📖 What Is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period, combining your basal metabolic rate (BMR) with the energy used during physical activity, digestion, and daily movement.
Your BMR is the fuel your body needs just to stay alive — breathing, pumping blood, maintaining body temperature. Your TDEE takes that base number and adds everything else: workouts, walking, even fidgeting.
Knowing your TDEE is the foundation of any effective nutrition plan. Whether you want to lose fat, build muscle, or maintain your current physique, you need to know how many calories you are burning before deciding how many to eat.
🔬 How Is TDEE Calculated?
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate predictive formula for estimating BMR. It accounts for gender, weight, height, and age.
Your BMR is then multiplied by an activity factor (1.2 to 1.9) to estimate your full TDEE. Most people with a regular exercise routine fall in the 1.4–1.6 range.
We also show results from the Harris-Benedict equation and the Katch-McArdle formula. Comparing all three gives you a reliable range rather than a single number.
🎯 How to Use Your TDEE
To lose fat: Eat below your TDEE. A deficit of 500 calories per day produces roughly 0.5 kg (1 lb) of fat loss per week.
To build muscle: Eat above your TDEE. A surplus of 250–500 calories, combined with resistance training, supports muscle growth while limiting fat gain.
To maintain: Eat at your TDEE. Useful during diet breaks or when happy with your current body composition.
These are estimates. Track your weight for 2–3 weeks and adjust by 100–200 calories if needed.
❓ Frequently Asked Questions
How accurate is this? Formula-based estimates are typically within 10% of actual TDEE. For precision, track food intake and weight changes over several weeks.
Should I eat back exercise calories? Your TDEE already includes exercise. If you selected the right activity level, those calories are accounted for.
Which diet style should I pick? Balanced works for most people. High Protein if strength training seriously. Total calories matter most.
How often should I recalculate? Every time your weight changes by 5 kg (10 lbs) or activity level changes significantly.