TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) — the number of daily calories you burn based on your activity multipliers and Basal Metabolic Rate (BMR). Plan your weight cuts, bulks, and macro splits.

Body Specifications
yrs
10 yrs100 yrs
cm
100 cm250 cm
kg
30 kg250 kg
Physical Activity Level
Metabolic Rate Summary
Basal Metabolic (BMR)
1,520
kcal/day at rest
Maintenance (TDEE)
1,824
kcal/day active
Caloric Goal Target
1,824
Maintenance calories
Weight Target Strategy
Estimated Weekly Rate of Change Maintenance
0.00 kg/week
Your caloric intake matches your expenditure. Your body weight should remain stable.
Dynamic Macronutrient Splits
Macros 1,824 kcal
Protein 137g
30% split 548 kcal
Carbohydrates 182g
40% split 728 kcal
Dietary Fats 61g
30% split 548 kcal
Equation Model Comparisons
BMR Equation Model BMR TDEE
Mifflin-St Jeor (Standard) 1,520 kcal 1,824 kcal
Harris-Benedict (Classic Revised) 1,555 kcal 1,866 kcal
Katch-McArdle (Body Fat % Based) 1,580 kcal 1,896 kcal
TDEE Assessment Session Log
Recorded sessions count: 0
Date & Time Biometrics & BMR Activity Factor TDEE / Calorie Target Action

Understanding Your TDEE & Basal Metabolism

Total Daily Energy Expenditure (TDEE) represents the total amount of energy your body consumes in 24 hours. Managing weight — whether cutting fat, maintaining lean mass, or building muscle — is fundamentally dictated by energy balance: the calories consumed versus your TDEE.

Metabolic Components Explained

  • Basal Metabolic Rate (BMR): The energy expended by your body at rest to maintain vital functions (breathing, cellular processes, circulation). Even if you were to stay in bed all day, your BMR accounts for 60-75% of your daily energy consumption.
  • Thermic Effect of Activity (TEA): The energy used to perform voluntary physical exercises and movement, heavily driven by your activity multiplier choice.
  • Thermic Effect of Food (TEF): The metabolic cost of digesting, absorbing, and processing nutrients. Protein requires significantly more energy to process (20-30%) compared to carbohydrates (5-15%) and fats (0-3%).
  • Non-Exercise Activity Thermogenesis (NEAT): The energy burned during spontaneous daily tasks like fidgeting, walking to your car, or standing up.