TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE). Find your maintenance calories and macro targets for any fitness goal.
Your TDEE (Maintenance Calories)
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calories per day
How Macros Are Calculated
Protein = 2.2g ร bodyweight (kg) Fat = 25% of target calories รท 9 | Carbs = remaining calories รท 4
Understanding Your Results
BMR is your resting metabolic rate. TDEE is your full daily burn. For fat loss, eat at โ500 from TDEE. For muscle gain, eat at +300. Protein stays constant across goals to protect lean mass.
Frequently Asked Questions
- Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including BMR (resting metabolism) plus all physical activity. It's your 'maintenance' calorie level โ eating at TDEE keeps your weight stable.
- TDEE = BMR ร Activity Multiplier. First calculate BMR using Mifflin-St Jeor: (10รkg) + (6.25รcm) โ (5รage) ยฑ sex constant. Then multiply by 1.2 (sedentary) to 1.9 (extra active). This calculator does it automatically.
- BMR (Basal Metabolic Rate) is calories burned at complete rest โ just to keep organs functioning. TDEE includes BMR plus calories from all movement and exercise. TDEE is always higher than BMR. The difference grows with activity level.
- Eat 300โ500 calories below your TDEE for steady fat loss (~0.3โ0.5 kg/week). A 500-calorie deficit is the sweet spot for most people. Going too far below TDEE causes muscle loss, hormonal disruption, and metabolic adaptation.
- A common macro split: Protein: 2.2g per kg bodyweight (ร4 = calories). Fat: 25% of total calories (รท9 = grams). Carbohydrates: remaining calories (รท4 = grams). Adjust fat/carb ratios based on preference โ the protein target is the most important for body composition.
- A calorie deficit occurs when you consume fewer calories than your TDEE. Your body burns stored fat to make up the energy difference. A 3,500-calorie deficit = approximately 0.45 kg (1 lb) of fat loss. Track your intake vs. TDEE to maintain a consistent deficit.
- TDEE calculators are estimates โ typically accurate within ยฑ10โ15% of your actual needs. Activity multipliers are imprecise, and individual metabolism varies. Use the calculator as a starting point, then adjust by ยฑ100โ200 calories every 2 weeks based on real weight trends.
- If you're sedentary (desk job, minimal walking), use the ร1.2 multiplier. This gives a conservative TDEE estimate. Even without formal exercise, daily movement like walking, standing, and household tasks counts. NEAT (Non-Exercise Activity Thermogenesis) can vary by 200โ1,000 calories/day between individuals.
- Yes. TDEE decreases with age (~2% per decade), during prolonged calorie restriction (metabolic adaptation), and with muscle loss. TDEE increases with more muscle mass, more activity, and during periods of growth. Recalculate every few months or when your weight, activity, or body composition changes significantly.
- For fat loss, prioritize high protein (2.0โ2.4g/kg) to preserve muscle in a deficit. Keep fat at minimum 0.8g/kg to support hormones. Fill remaining calories with carbohydrates, which fuel performance. A high-protein deficit diet preserves more lean mass than a low-protein one.