TDEE Calculator TDEE Calculator Calculate your Total Daily Energy Expenditure and macronutrient needs based on your body metrics and activity level Metric (kg/cm) Imperial (lb/in) Age Gender Male Female Height (cm) Weight (kg) Activity Level ⓘSelect the option that best matches your average weekly activity level Sedentary (little or no exercise) Lightly Active (light exercise 1-3 days/week) Moderately Active (moderate exercise 3-5 days/week) Very Active (hard exercise 6-7 days/week) Extremely Active (very hard exercise, physical job or training twice a day) Goal ⓘChoose your fitness goal to adjust calorie recommendations Weight Loss (20% deficit) Mild Weight Loss (10% deficit) Maintain Weight Mild Weight Gain (10% surplus) Weight Gain (20% surplus) Calculate TDEE Reset Download PDF Your Results BMR (Basal Metabolic Rate) 0 Calories your body needs at complete rest TDEE 0 Total calories burned daily Recommended Daily Calories 0 Based on your selected goal Recommended Macronutrient Distribution Protein 0g 30% of calories Carbohydrates 0g 40% of calories Fat 0g 30% of calories What is TDEE? Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It consists of your Basal Metabolic Rate (BMR) plus additional calories burned through physical activity and digestion of food. Understanding your TDEE can help you create effective nutrition plans to achieve your fitness goals, whether that's losing weight, gaining muscle, or maintaining your current physique. Activity Level Descriptions: Sedentary: Little or no exercise, desk job (multiplier: 1.2) Lightly Active: Light exercise or sports 1-3 days/week (multiplier: 1.375) Moderately Active: Moderate exercise 3-5 days/week (multiplier: 1.55) Very Active: Hard exercise 6-7 days a week (multiplier: 1.725) Extremely Active: Very hard exercise, physical job, or training twice a day (multiplier: 1.9)
