TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to understand your daily calorie needs based on activity level and goals.
Your BMR
Basal Metabolic Rate
Your TDEE
Total Daily Energy Expenditure
Goal Calories
For weight maintenance
Macronutrient Distribution
Protein
30% of calories
Carbs
40% of calories
Fat
30% of calories
About TDEE Calculation
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day when exercise is taken into account. It’s calculated by first establishing your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
Knowing your TDEE helps you understand how many calories you need to maintain your current weight. To lose weight, you need to consume fewer calories than your TDEE, and to gain weight, you need to consume more.
Activity Level Multipliers:
- Sedentary (1.2): Little or no exercise, desk job
- Lightly active (1.375): Light exercise 1-3 days per week
- Moderately active (1.55): Moderate exercise 3-5 days per week
- Very active (1.725): Hard exercise 6-7 days per week
- Athlete (1.9): Hard exercise daily, physical job
Macronutrient Distribution:
The calculator uses a balanced macronutrient ratio of 30% protein, 40% carbohydrates, and 30% fat. This is a good starting point for most people, but individual needs may vary based on goals and preferences.
Protein: 4 calories per gram – important for muscle repair and growth
Carbohydrates: 4 calories per gram – body’s main energy source
Fat: 9 calories per gram – important for hormone production and energy