Your TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in a day, including exercise. This free TDEE and macro calculator works it out from your age, height, weight and activity level. Then it turns your goal, whether fat loss, maintenance or muscle gain, into a daily calorie target with protein, carb and fat grams. Choose from three trusted formulas and five macro splits, including keto and high protein.
How to use:
- Select your units, sex, age, weight and height.
- Choose your activity level and your goal.
- Pick a macro split and a formula (Mifflin-St Jeor is the default).
- Click Calculate to see your BMR, TDEE, calorie target and daily macros.
Q: What is TDEE?
A: Total Daily Energy Expenditure is the number of calories your body burns in a day, including exercise and everyday movement. Eating about this amount keeps your weight stable.
Q: What is the difference between BMR and TDEE?
A: BMR is the energy your body uses at complete rest. TDEE is your BMR multiplied by your activity level, so it is always higher.
Q: Which formula should I use?
A: Mifflin-St Jeor is the default and works well for most people. Katch-McArdle can be more accurate if you know your body fat percentage, which is why the calculator asks for it with that formula.
Q: How many calories should I cut to lose weight?
A: A deficit of 250 to 500 calories a day is a common, sustainable starting point, which is roughly 0.25 to 0.5 kg (0.5 to 1 lb) per week. The calculator warns you if your target falls below 1,200 calories for women or 1,500 for men.
Q: Is this medical advice?
A: No. These are estimates. Speak to a doctor or registered dietitian before making major changes to your diet.
