TDEE Calculator (Total Daily Energy Expenditure)
Calculate your Total Daily Energy Expenditure (TDEE) and recommended macros. Uses the Mifflin-St Jeor equation for accurate BMR estimation.
How This Calculator Works
Calculation methodology and assumptions
Uses the Mifflin-St Jeor equation (considered the most accurate for BMR): Males: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5. Females: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161. TDEE = BMR × Activity Multiplier. Macro recommendations: 30% protein, 40% carbs, 30% fat (adjustable based on goals).
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your base metabolic rate (BMR), physical activity, and the thermic effect of food. It's the number of calories you need to maintain your current weight.
How do I lose weight with TDEE?
To lose weight, eat fewer calories than your TDEE. A deficit of 500 calories/day results in about 1 pound of weight loss per week. Don't go below your BMR. A moderate deficit of 300-500 calories is sustainable and healthy.