Calculate your Total Daily Energy Expenditure — the total calories your body burns every day — and get personalized targets for weight loss, maintenance, and muscle gain.
Choose a formula, enter your stats, and get your full calorie and macronutrient breakdown.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, accounting for all activity — from basic bodily functions to exercise and daily movement. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor.
| Component | What It Includes | % of TDEE |
|---|---|---|
| BMR | Breathing, circulation, cell repair at rest | ~60–70% |
| TEF | Thermic Effect of Food (digestion energy cost) | ~10% |
| EAT | Exercise Activity Thermogenesis (planned workouts) | ~5–15% |
| NEAT | Non-Exercise Activity Thermogenesis (walking, fidgeting) | ~15–30% |
Weight Loss: A deficit of 500 kcal/day below TDEE creates approximately 0.5 kg (1 lb) of weight loss per week. Avoid going below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Maintenance: Eating at TDEE keeps your weight stable. This is also the starting point for refeeding or weight restoration after a period of deficit.
Muscle Gain (Lean Bulk): A modest surplus of 200–300 kcal/day above TDEE minimizes fat gain while supporting muscle growth, especially when combined with progressive resistance training.
The calculator uses evidence-based macro distributions for each goal:
These are starting estimates. Individual macronutrient needs vary based on training type, health conditions, and food preferences. A Registered Dietitian can create a fully personalized plan.