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TDEE Calculator

Calculate your Total Daily Energy Expenditure based on activity levels. Uses up to 16 BMR formulas for accuracy.

Your Info
Enter your details to calculate your TDEE.
lb
ft
in
Optional
Calculation Formulas
Select your formulas. By default we have pre-checked the best.
Average Maintenance TDEE
2,688kcal

Total Daily Energy Expenditure

Average Basal Metabolic Rate
1,734kcal
Body Mass Index (BMI)
25.8
Overweight
Diet Goals
Adjust your goal and macro split

Target Daily Intake

2,688kcal

Maintain current weight

Protein

202g

30%

Carbs

269g

40%

Fat

90g

30%

  • Protein
  • Carbs
  • Fat
How Does It Work?

This advanced calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) by aggregating up to 16 scientifically validated formulas. Instead of relying on a single equation which might over or underestimate your needs based on specific body types, averaging multiple formulas provides a significantly more comprehensive and reliable calorie target.

How to use your TDEE

  • For Fat Loss: Consume 10-20% fewer calories than your TDEE.
  • For Maintenance: Consume exactly your TDEE.
  • For Muscle Gain: Consume 10-20% more calories than your TDEE.