TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories your body burns in a single day, taking into account your Basal Metabolic Rate (BMR) combined with physical activity, digestion, and daily movements.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest just to stay alive (keep organs functioning, breathing, etc.). TDEE is your BMR multiplied by an activity factor representing your workouts and daily movement. BMR is your baseline, while TDEE is your active daily burn rate.

How does the calculator compute my calorie needs?

This calculator uses the Mifflin-St Jeor Equation, which is the most accurate formula in modern sports science to calculate BMR based on your gender, age, weight, and height. It then multiplies your BMR by your selected physical activity multiplier to find your TDEE.

How do I use these calories to lose fat or gain muscle?

To lose fat, consume a caloric deficit (generally 300 to 500 calories below your TDEE). To gain muscle, eat in a slight caloric surplus (typically 200 to 300 calories above TDEE) while doing strength training. To maintain your weight, consume exactly your TDEE calories.

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Determine your daily calorie burn, metabolic rate, and optimal macronutrient split to crush your goals.

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Age (years)

Weight (kg)

Height (cm)

Activity & Goals

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Goal

Diet Preference

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Enter your details and press calculate to discover your calorie burn and macronutrient needs.

Target Daily Intake

-- kcal

This is your goal-adjusted calorie target to follow daily.

Basal Metabolic Rate (BMR) -- kcal

Maintenance Calories (TDEE) -- kcal

Per Meal Target (3 Meals) -- kcal

Macronutrient Split Balanced

Protein 0g 0% (0 kcal)

Carbs 0g 0% (0 kcal)

Fats 0g 0% (0 kcal)

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Frequently Asked Questions

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period, including your metabolic baseline, your physical workouts, active chores, and the calories required to digest food.

BMR (Basal Metabolic Rate) is the energy your body requires to stay alive while completely at rest (sleeping or lying on the couch). TDEE is your BMR combined with your physical activity multiplier. BMR represents your minimum energy requirement, while TDEE is what you burn during a normal day.

The Mifflin-St Jeor formula is widely regarded in clinical nutrition and sports science as the most accurate estimation formula for BMR in healthy individuals. While metabolic rate can fluctuate slightly due to individual genetics or muscle mass, Mifflin-St Jeor provides a highly reliable starting baseline.

If your goal is fat loss, aiming for a deficit of about 500 calories below your TDEE is standard and supports safe fat loss (about 0.5kg per week). If your goal is muscle hypertrophy, a slight surplus of 200-300 calories over TDEE combined with heavy weight training is ideal. Make sure to monitor your progress and make minor adjustments after 2-3 weeks.

While total calorie intake dictates weight change, macro distribution determines body composition. For weight lifters and athletes, a high protein target (1.6 to 2.2 grams per kilogram of weight) is crucial to repair muscle. The remaining calories can be split between carbohydrates (to fuel workouts) and healthy fats (to regulate hormone balance).

TDEE & Macro Calculator

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Frequently Asked Questions

TDEE & Macro
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