TDEE Calculator
Calculate your Total Daily Energy Expenditure and personalized macro targetsInputs
Example: 5'10" = 70 inches
How often do you exercise per week?
Enter values to see results
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What is this?
Your TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolic rate (BMR) and calories burned through activity. Knowing your TDEE is essential for setting accurate nutrition goals.How to use
Choose your preferred unit system (Imperial or Metric). Enter your body stats and activity level. The calculator uses the Mifflin-St Jeor equation (most accurate formula) to find your BMR, then multiplies it by your activity level to get TDEE. Choose your goal to see adjusted calorie and macro targets.Tips
- Protein at 1g per lb bodyweight (or ~2.2g per kg) supports muscle retention during cuts and growth during bulks
- Track your weight weekly and adjust calories by ±200 if not seeing expected results after 2-3 weeks
- Fats below 20% of calories can negatively impact hormone production
- TDEE calculators are estimates - real-world results may vary by 10-15%
- Recalculate every 10-15 lbs (5-7 kg) of weight change or major activity level shift
- Imperial users: Deficit of 500 cal/day = ~1 lb/week loss; Metric: = ~0.5 kg/week loss
Disclaimer: This calculator provides estimates for informational purposes only and does not constitute medical advice. Results are based on general formulas and may not account for individual health conditions. Consult a qualified healthcare professional for personalized guidance. See our full disclaimer for details.