TDEE Calculator

Calculate your Total Daily Energy Expenditure and macronutrient needs

Calculator Inputs

Age *

Gender *

Weight *

Height *

Activity Level *

Fitness Goals (SMART Approach)

Set specific, measurable goals to get personalized recommendations

Goal Type *

Maintenance

Cutting

Bulking

Body Fat % (Optional)

Formula

The science behind TDEE

Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day. It’s based on your basal metabolic rate (BMR)—calories at rest—plus the energy you use through activity.

This calculator uses established formulas (Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle when body fat is known) to estimate your BMR, then applies an activity multiplier to get your TDEE. Knowing your TDEE helps you set calorie targets for maintaining, losing, or gaining weight in a sustainable way.

Why track your TDEE?

Set realistic calorie goals for fat loss or muscle gain
Understand how much to eat to maintain your weight
Plan nutrition alongside your training
Avoid under-eating or over-eating by using a data-based baseline

Get personalized guidance

A coach or dietitian can help you turn your TDEE and macros into a plan that fits your lifestyle and goals.

Find a coach

For coaches & studios

Coaches and fitness businesses use our platform to run client assessments, track progress, and calculate TDEE and macros for their clients—all in one place.

Explore the platform