Free TDEE Calculator
Calculate your Total Daily Energy Expenditure, BMR, BMI, and personalized macros in seconds. Science-backed formulas, zero signup.
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How TDEE is Calculated
Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. It combines your Basal Metabolic Rate (BMR) with your activity level to give an accurate daily calorie target.
Step 1: Calculate BMR
BMR is the calories your body needs at complete rest. We use two evidence-based formulas and auto-select based on your BMI.
Mifflin-St Jeor (BMI ≥ 25):
Male: 10w + 6.25h - 5a + 5
Female: 10w + 6.25h - 5a - 161
Harris-Benedict (BMI < 25):
Male: 88.362 + 13.397w + 4.799h - 5.677a
Female: 447.593 + 9.247w + 3.098h - 4.33a
Step 2: Apply Activity Level
Your BMR is multiplied by an activity factor to account for daily movement and exercise.
Sedentary: BMR × 1.2
Lightly active: BMR × 1.375
Moderately active: BMR × 1.55
Very active: BMR × 1.725
Extra active: BMR × 1.9
Step 3: Goal Adjustment
Your TDEE is adjusted based on your goal to create the right caloric balance.
Weight loss: TDEE - 500 kcal/day
Maintenance: TDEE + 0 kcal/day
Muscle gain: TDEE + 300 kcal/day
Step 4: Macro Breakdown
Calories are distributed across macronutrients based on your goal using Atwater energy factors.
Loss: 40% protein / 30% carbs / 30% fat
Maintenance: 30% protein / 45% carbs / 25% fat
Gain: 35% protein / 40% carbs / 25% fat
Disclaimer
This calculator provides estimates based on standard metabolic formulas. Individual results may vary based on genetics, body composition, and other factors. For personalized nutrition advice, consult a licensed dietitian or healthcare professional.