How to Use the TDEE Calculator
Estimate your Total Daily Energy Expenditure (TDEE) to find exactly how many calories your body burns every day.
Steps
- Select your biological sex.
- Input your age, height, and weight.
- Select your current weekly activity level from the dropdown.
- Instantly view your maintenance calories, weight loss/gain targets, and a macro-nutrient breakdown.
About This Tool
This calculator determines your BMR (using the Mifflin-St Jeor formula by default) and multiplies it by an activity factor to give you your TDEE. It also provides safe caloric deficit/surplus recommendations based on your goals.
FAQs
1. What is the difference between BMR and TDEE?
BMR is the calories you burn at rest just to stay alive. TDEE includes your BMR plus the calories you burn through physical movement and exercise.
2. Are the macronutrient ratios exact?
The tool provides standard starting ratios (like 30% Protein / 40% Carbs / 30% Fat). You should adjust these based on your specific dietary preferences or medical advice.
3. Why are some weight-loss targets marked as 'not recommended'?
For safety reasons, it is generally not recommended for men to eat below 1,500 calories a day or women below 1,200 calories without medical supervision. If a steep weight-loss goal pushes you below this floor, the tool warns you.