CalculatorsHealth
TDEE & Macro Calculator
Overview
Calculate your Total Daily Energy Expenditure and personalized macronutrient targets for your goals
Key Facts
| Field | Value |
|---|---|
| Calculator ID | tdee |
| Category | Health |
| Vertical | Health & Fitness |
| App route | /verticals/health/tdee |
| API endpoint | /api/public/calculate?id=tdee |
Inputs
| Input ID | Label | Type | Required | Default | Constraints |
|---|---|---|---|---|---|
unitSystem | Unit System | select | Yes | imperial | - |
weightLbs | Weight | number | No | 180 | min 50, max 500, step 1 |
weightKg | Weight | number | No | 82 | min 20, max 250, step 0.5 |
heightIn | Height | number | No | 70 | min 48, max 96, step 1 |
heightCm | Height | number | No | 178 | min 120, max 250, step 1 |
age | Age | number | Yes | 30 | min 15, max 100, step 1 |
sex | Sex | select | Yes | male | - |
activityLevel | Activity Level | select | Yes | moderate | - |
goal | Goal | select | Yes | maintain | - |
How to Use
- Enter Body Stats — Input your weight, height, age, and biological sex. These determine your Basal Metabolic Rate (BMR).
- Select Activity Level — Choose from sedentary to very active based on exercise frequency. Be honest - most people overestimate activity.
- Choose Your Goal — Select maintenance, cutting (lose fat), or bulking (gain muscle) to get personalized calorie and macro targets.
Result Surfaces
| Output | Display Type | Format |
|---|---|---|
| Computed results | result-card | - |
Related Calculators
FAQ
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including basal metabolic rate (BMR), activity, and digestion. It tells you how many calories to eat to maintain, lose, or gain weight.
How accurate is the TDEE calculation?
The Mifflin-St Jeor equation is accurate within ±10% for most people. Activity multipliers are estimates. Track your weight for 2-4 weeks and adjust calories based on actual results.
How much protein do I need?
Minimum: 0.7g per lb bodyweight. Optimal for muscle building: 1g per lb bodyweight. Higher protein increases satiety, preserves muscle during cutting, and has higher thermic effect than carbs/fats.
Evidence
src/lib/calculators/registry.ts(metadata)src/lib/calculators/page-registry.ts(page/HowTo metadata)src/lib/calculators/health/tdee.ts(calculator config)