TDEE Calculator

Calculate your Total Daily Energy Expenditure with multiple formulas, plus macronutrient split recommendations.

What is a TDEE Calculator?

Calculate your Total Daily Energy Expenditure (TDEE) using multiple formulas.

See BMR, maintenance calories, and macronutrient split recommendations based on your goals.

How to Calculate TDEE

Follow these steps:

  • Choose your preferred unit system.
  • Enter your age, gender, height, and weight.
  • Select a formula (Mifflin-St Jeor recommended).
  • Select your activity level.
  • Click calculate to see your TDEE and macronutrient recommendations.

Tips

  • Fill in your activity level honestly for accurate results.
  • Use TDEE as a starting point and adjust based on weight changes.
  • Recalculate when your weight or activity level changes significantly.

Frequently Asked Questions

What is TDEE?+
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including your Basal Metabolic Rate (BMR) plus all physical activity. Eating at your TDEE maintains your current weight.
Which formula is most accurate?+
Mifflin-St Jeor is considered the most accurate for most people. If you know your body fat percentage, Katch-McArdle is better because it accounts for lean body mass. Harris-Benedict is the oldest formula and tends to slightly overestimate.
How do I lose weight using TDEE?+
Subtracting 250-500 calories from your TDEE achieves steady weight loss of 0.5-1 pound per week. A 500-calorie daily deficit equals about 3,500 calories per week, roughly equal to 1 pound of fat.
Why is activity level so important?+
Activity level can change your TDEE by 40-60%. A sedentary person with a BMR of 1,700 has a TDEE of about 2,040, while a highly active person with the same BMR has a TDEE of about 2,930. Fill in your activity level honestly for accurate results.

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TDEE Calculator — free online tdee calculator, total daily energy expenditure, maintenance calories, bmr calculator, macronutrient split. No signup required. Works in your browser.