TDEE Calculator
TDEE Calculator
Get an accurate breakdown of your Total Daily Energy Expenditure
Quick answer
A TDEE calculator estimates your Total Daily Energy Expenditure, the calories you burn in a full day, as TDEE = BMR × activity factor. For a 30-year-old man weighing 75 kg at 175 cm who trains 3 to 5 days a week, TDEE is about 2,633 kcal. A 30/40/30 split of that gives roughly 197 g protein, 263 g carbs and 88 g fat a day.
Our free TDEE calculator shows how many calories your body burns each day and turns that number into a daily macro plan for protein, carbohydrates and fat. Choose your sex, enter your age, weight and height, select your activity level and the TDEE calculator gives you your maintenance calories and macros in one click.
Knowing your TDEE is the starting point for any goal: eat below it to lose fat, around it to maintain, or above it to build muscle. All calculations run privately in your browser.
What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in 24 hours. It is made of four parts:
- BMR (about 60 to 70%): the energy needed to keep you alive at rest.
- Thermic effect of food (about 10%): energy used to digest what you eat.
- NEAT: non-exercise activity such as walking, standing and fidgeting.
- Exercise: calories burned during workouts and sport.
Learn more about basal metabolic rate, the biggest part of your TDEE.
BMR (men) = 10W + 6.25H − 5A + 5
BMR (women) = 10W + 6.25H − 5A − 161
TDEE = BMR × activity factor (1.2 to 1.9)
W = weight in kg, H = height in cm, A = age in years (Mifflin-St Jeor)
How to Use the TDEE Calculator
Follow these five quick steps:
Step 1: Select Male or Female
Tap Male or Female so the TDEE calculator uses the correct BMR formula.
Step 2: Enter Your Age, Weight and Height
Type your age in years, weight in kg and height in cm, for example 30, 75 and 175.
Step 3: Choose Your Activity Level
Select how active you are in a typical week, from Sedentary (office job, little exercise) to Athlete / Extra Active. When in doubt, choose the lower option; it is easy to adjust later.
Step 4: Click Calculate My TDEE
Press Calculate My TDEE to see your results.
Step 5: Read Your TDEE and Daily Macros
The large number is your TDEE in kcal per day. Below it, the calculator splits those calories into Protein (30%), Carbs (40%) and Fats (30%) in grams.
TDEE Calculation Example
- BMR: 10 × 75 + 6.25 × 175 − 5 × 30 + 5 = 1,699 kcal.
- TDEE: 1,699 × 1.55 (moderately active) = 2,633 kcal.
- Protein (30%): 2,633 × 0.30 ÷ 4 kcal per gram = 197 g.
- Carbs (40%): 2,633 × 0.40 ÷ 4 = 263 g.
- Fat (30%): 2,633 × 0.30 ÷ 9 kcal per gram = 88 g.
TDEE by Activity Level
For the same 30-year-old man (BMR 1,699 kcal):
| Activity level | Multiplier | TDEE (kcal/day) |
|---|---|---|
| Sedentary | 1.2 | 2,039 |
| Lightly active | 1.375 | 2,336 |
| Moderately active | 1.55 | 2,633 |
| Very active | 1.725 | 2,930 |
| Athlete / extra active | 1.9 | 3,228 |
How to Use Your TDEE for Your Goal
| Goal | Daily calories | Example (TDEE 2,633) |
|---|---|---|
| Lose fat | TDEE − 300 to 500 | 2,133 to 2,333 |
| Maintain weight | TDEE | 2,633 |
| Lean muscle gain | TDEE + 200 to 300 | 2,833 to 2,933 |
Small, steady changes are easier to stick to and help protect muscle when you are cutting. Weigh yourself regularly and adjust your intake by 100 to 200 kcal if progress stalls for two or more weeks.
TDEE vs BMR vs Calories
BMR is what you burn at complete rest. TDEE adds everything you do in a day. Your calorie target is your TDEE adjusted for your goal. If you only want daily calorie targets for weight loss and gain, our Calorie Calculator shows them directly.
Tips for an Accurate TDEE
- Do not overestimate activity: it is the most common reason a TDEE calculator seems too high.
- Update your numbers: recalculate after losing or gaining 3 to 5 kg.
- Use the macros as a guide: many lifters prefer about 1.6 to 2.2 g of protein per kg of body weight.
- Check your BMI: see where you stand with our BMI Calculator.
Who Uses a TDEE Calculator?
Gym-goers use a TDEE calculator to plan cutting and bulking phases. People starting a weight-loss plan use a TDEE calculator to find a realistic calorie deficit, and coaches use a TDEE calculator as the first step when building a client's diet.
Health note
This TDEE calculator provides estimates for healthy adults and is not medical advice. If you are pregnant, have a medical condition or plan a large diet change, speak to a doctor or registered dietitian first.
Frequently Asked Questions
What does TDEE stand for?
TDEE stands for Total Daily Energy Expenditure, the total number of calories your body burns in a day, including rest, digestion, daily movement and exercise.
How is TDEE calculated?
First BMR is estimated with the Mifflin-St Jeor equation, then it is multiplied by an activity factor between 1.2 (sedentary) and 1.9 (extra active).
Should I eat at my TDEE to lose weight?
No. Eating at your TDEE maintains your weight. To lose fat, eat about 300 to 500 calories below your TDEE.
How accurate is a TDEE calculator?
It is a good estimate for most people, but real energy use can differ by a few hundred calories. Track your weight for two to three weeks and adjust.
What macro split does this calculator use?
It shows 30% protein, 40% carbohydrates and 30% fat, a balanced split suitable for many active adults. You can adjust it to suit your diet.
Is the TDEE calculator free?
Yes. It is free, needs no sign-up and works on phones, tablets and computers.