TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including basal metabolic rate (BMR), physical activity, the thermic effect of food, and non-exercise activity. Eating at your TDEE maintains your weight. Eating below it causes weight loss; above it causes weight gain.

TDEE = BMR x Activity Multiplier. BMR is calculated using the Mifflin-St Jeor equation (the most accurate for most people). Activity multipliers: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), Extra Active (1.9). The calculator also shows Harris-Benedict and Katch-McArdle estimates for comparison.

Sedentary: desk job, little exercise. Lightly active: light exercise 1-3 days/week. Moderately active: moderate exercise 3-5 days/week. Very active: hard exercise 6-7 days/week. Extra active: physical job plus hard exercise. Most people overestimate their activity level — when in doubt, choose one level lower.

For weight loss: eat 300-500 calories below your TDEE for steady, sustainable loss (about 0.5-1 lb/week). For muscle gain: eat 200-300 calories above your TDEE. Do not cut more than 1000 below TDEE — extreme deficits cause muscle loss, metabolic adaptation, and are unsustainable. The calculator shows recommended calorie targets for each goal.

The calculator suggests macros based on your goal. Common splits: maintenance or general health: 40% carbs, 30% protein, 30% fat. Weight loss: 35% carbs, 40% protein, 25% fat. Muscle gain: 45% carbs, 30% protein, 25% fat. These are starting points — adjust based on how your body responds.