TDEE Calculator.
Calculate your Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and daily calorie needs with our precise online calorie and macro calculator.
Your selected Balanced split provides a moderate, sustainable ratio of energy. Protein supports tissue repair and muscle retention, carbohydrates fuel workouts, and healthy fats regulate hormone profiles.
The estimations and calorie targets provided here are for educational and informational purposes only. They are statistical calculations based on population averages and cannot determine actual metabolic needs. If you require personalized nutritional planning or precise medical targets, please consult a licensed physician or registered dietitian.
How to use the TDEE Calculator
- Select your preferred measurement system: Metric (kg/cm) or Imperial (lbs/ft-in).
- Choose your gender, and enter your age, weight, and height.
- Select your physical activity level, ranging from sedentary to extra active.
- Choose your fitness goal: Lose Weight, Maintain Weight, or Gain Weight.
- Optionally enter your body fat percentage to enable the high-precision Katch-McArdle formula.
- Select your preferred diet type (Balanced, High Protein, Low Carb, Keto, or High Carb) to view your personalized daily calorie and macronutrient (protein, fats, carbs) breakdown.
Frequently Asked Questions
Basal Metabolic Rate (BMR) is the minimum number of calories your body needs to perform basic, life-sustaining functions (like breathing, circulation, and cell production) at complete rest. Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, calculated by multiplying your BMR by an activity factor that accounts for physical movement, exercise, and digestion.
By default, this tool uses the Mifflin-St Jeor equation, which is widely considered the most accurate scientific formula for estimating BMR in healthy adults. However, if you enter your body fat percentage, it automatically switches to the Katch-McArdle formula, which uses Lean Body Mass (LBM) to calculate BMR, making it more accurate for athletic or muscular individuals.
Your activity level acts as a multiplier on your BMR. For example, a sedentary lifestyle multiplies BMR by 1.2, whereas a moderately active lifestyle (3–5 days of exercise per week) multiplies BMR by 1.55. Accurately choosing your activity level prevents overestimating or underestimating your TDEE.
To lose weight, you must consume fewer calories than your TDEE (a calorie deficit). We calculate deficit levels as Mild (-250 kcal/day), Moderate (-500 kcal/day), or Intense (-750 kcal/day). To gain weight, you must eat more than your TDEE (a calorie surplus), calculated as Mild (+250 kcal/day) or Moderate (+500 kcal/day).
Macronutrients are calculated based on your daily target calories and selected diet profile. We convert calorie shares into grams using standard values: 4 calories per gram for proteins and carbohydrates, and 9 calories per gram for fats. For example, on a 2,000-calorie Balanced diet (30% Protein, 30% Fat, 40% Carbs), you would consume 150g Protein, 67g Fat, and 200g Carbohydrates.
We offer five standard diet profiles: Balanced (30% P / 30% F / 40% C) for general health; High Protein (40% P / 30% F / 30% C) for muscle retention and satiety; Low Carb (35% P / 40% F / 25% C) for blood sugar management; Ketogenic (20% P / 75% F / 5% C) for fat adaptation; and High Carb (25% P / 15% F / 60% C) for high-endurance athletic performance.
While total calorie intake dictates weight loss or gain, macronutrients dictate body composition (fat vs. muscle). Adequate protein ensures you maintain lean muscle mass during a calorie deficit, fats regulate hormones, and carbohydrates provide energy for workouts and cognitive function.
The most common cause is overestimating your activity level. Many individuals select "Moderately Active" or "Very Active" when their routines are closer to "Lightly Active." Treat the calculated TDEE as an estimated starting baseline. Track your body weight and daily calorie intake diligently for 2–3 weeks. If your weight does not change in the desired direction, adjust your daily calories up or down by 100–200 calories and reassess.
Yes. As your body weight decreases or increases, the energy required to support baseline functions (BMR) and movement (TDEE) changes. To avoid weight-loss plateaus or unintended fat gain, recalculate your calorie and macro targets every 10–20 lbs (5–10 kg) or every 4–6 weeks.
Total calories dictate weight loss or weight gain. Macronutrients (protein, carbs, fats) dictate body composition (fat-to-muscle ratio). Prioritizing high protein preservation targets ensures that weight loss comes primarily from fat tissue rather than muscle mass, while carbohydrates fuel muscular contractions and fats support hormonal health.
About TDEE Calculator
Total Daily Energy Expenditure (TDEE) and Macronutrient Science
To achieve your health, weight, or fitness goals, understanding the relationship between energy intake and energy expenditure is fundamental. Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a single 24-hour period. Our free online TDEE calculator utilizes established scientific equations to estimate this number, enabling you to set precise calorie and macro targets for weight loss, maintenance, or muscle gain.
Unlike basic calorie counters, our tool integrates BMR calculations, goal adjustments, and dietary macronutrient splits (protein, fats, and carbohydrates) into a single, real-time interactive workspace. By executing entirely client-side, your personal physical metrics remain private and secure.
BMR Equations: Mifflin-St Jeor vs. Katch-McArdle
Your Basal Metabolic Rate (BMR) represents the baseline energy required to keep your body alive and functioning at rest. We employ two highly accurate BMR formulas depending on the data you provide:
- Mifflin-St Jeor Equation: The default calculation method. Validated by extensive clinical studies, it uses age, gender, weight, and height to estimate resting metabolic rate. It is the gold standard for individuals with average body compositions.
- Katch-McArdle Equation: This formula is triggered automatically when you enter your body fat percentage. Rather than using age and height as proxies, Katch-McArdle calculates BMR directly from your Lean Body Mass (LBM). Because muscle mass is more metabolic than fat tissue, this provides an extremely accurate assessment for athletes, lifters, and individuals with low body fat.
Calculating Your TDEE: Activity Multipliers
BMR only represents resting energy. To find your actual daily calorie expenditure, we multiply BMR by an activity factor aligned with your daily routines:
- Sedentary (BMR × 1.2): Desk jobs, minimal walking, and no intentional exercise.
- Lightly Active (BMR × 1.375): Light exercise or sports 1 to 3 days per week, or jobs requiring light standing/walking.
- Moderately Active (BMR × 1.55): Moderate exercise or physical activity 3 to 5 days per week.
- Very Active (BMR × 1.725): Hard exercise or sports 6 to 7 days per week, or a highly active physical job.
- Extra Active (BMR × 1.9): Heavy athletic training twice a day, or intense physical labor.
Setting Calorie Deficits and Surpluses for Your Goals
Once your baseline TDEE is determined, you adjust your intake based on your health goals:
- Weight Loss (Calorie Deficit): Consuming fewer calories than you burn forces your body to utilize stored fat for energy. Standard deficits range from a Mild Deficit (-250 kcal/day for slow weight loss) to a Moderate Deficit (-500 kcal/day, targeting roughly 1 lb of fat loss per week) and an Intense Deficit (-750 kcal/day).
- Weight Maintenance: Consuming calories equal to your TDEE. This stabilizes weight and supports metabolic health.
- Weight Gain / Muscle Building (Calorie Surplus): Consuming a surplus of energy provides your body with the extra calories necessary to build new muscle tissue. We support a Mild Surplus (+250 kcal/day for a "clean bulk" to minimize fat gains) and a Moderate Surplus (+500 kcal/day).
Understanding Macronutrients: Protein, Fats, and Carbs
Calories determine weight scale changes, but macronutrients (macros) determine *what* that weight consists of. Our calculator splits your daily calorie target into:
- Protein (4 kcal/g): Essential for rebuilding muscle cells, maintaining immune function, and promoting satiety. High-protein diets help preserve muscle mass during a calorie deficit.
- Fats (9 kcal/g): Crucial for hormone production, nutrient absorption, and cell membrane health. They are dense in energy.
- Carbohydrates (4 kcal/g): The body's primary and most efficient source of glucose, which fuels muscular contraction, brain function, and workout intensity.
Important Medical Disclaimer
All calculations, daily calories targets, and macronutrient recommendation profiles provided by this tool are for educational and informational purposes only. They are statistical estimates based on population averages and do not represent medical diagnostics or advice. Individual caloric needs vary due to genetics, metabolic adaptability, thyroid function, lean mass, and daily activity. For a personalized plan or highly accurate targets, it is always advisable to seek professional advice from an actual physician, certified doctor, or registered dietitian.