TDEE Calculator – Daily Calories, BMR, Goals & Macros
This TDEE Calculator helps you estimate how many calories you burn per day, how many you should eat for your goal, and how to break those calories into protein, fats, and carbohydrates.
What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day, including your basal metabolism and your activity level. It is calculated as:
TDEE = BMR × Activity Factor
Supported TDEE Formulas
- Mifflin–St Jeor: A modern and widely accepted formula for estimating BMR.
- Harris–Benedict (Revised): A classic formula updated for better accuracy.
- Katch–McArdle: Uses lean body mass and body fat percentage for more precise estimates when body composition is known.
Goal-Based Calorie Targets
- Fat Loss: Puts you in a calorie deficit below TDEE.
- Recomposition: Small deficit or near-maintenance for gradual fat loss and muscle gain.
- Maintenance: Matches your TDEE to keep weight steady.
- Muscle Gain: Creates a calorie surplus above TDEE.
Macro Breakdown
Once you choose your daily calories, the macro tab converts your calories into grams of:
- Protein: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fat: 9 kcal per gram
Use presets like balanced, high-protein, or lower-carb, or enter your own percentages for complete control.
How To Use This TDEE Calculator
- Start in the TDEE & BMR tab and enter your stats, activity level, and preferred formula.
- View your BMR, TDEE, and baseline maintenance calories.
- Go to the Goal-Based Calories tab to select your goal and intensity to get a precise daily calorie target.
- Finally, use the Macro Breakdown tab to see how many grams of protein, fats, and carbs you should eat per day.
Revisit this calculator regularly as your weight, activity level, or goals change. Adjusting calories and macros over time is key for long-term results in fat loss, muscle gain, and performance.