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TDEE Calculator

Total daily energy expenditure across every activity level.

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Every activity level

Seeing the whole range shows how much one step either way changes the answer.

TDEE at your level

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Macro split

Protein (30%)—
Carbohydrate (40%)—
Fat (30%)—

An estimate with a realistic error of ten to fifteen percent either way. Track your weight for two to three weeks at the estimated intake and adjust from what actually happens. Not medical advice.

Quick Tool Overview

The TDEE Calculator estimates total daily energy expenditure — your basal rate plus movement, exercise and digestion. Rather than making you commit to one activity level, it shows every multiplier at once, from sedentary to extremely active.

What it does
Estimates maintenance calories across every activity level
You give it
Age, sex, height, weight and a goal
You get back
TDEE at each activity level plus a macro split
Best for
Setting a calorie target and planning macros
Calculators Free, unlimited use No sign-up Runs in your browser

About the TDEE Calculator

Total daily energy expenditure is everything you burn in a day: your basal rate, plus movement, exercise and the energy used digesting food. It is your maintenance level, and the reference point every calorie goal is set relative to.

Rather than making you commit to one activity level, the calculator shows every multiplier at once, from sedentary to extremely active. That range is worth seeing, because the gap between the lowest and highest is often 1,000 calories or more, and misjudging your own level by one step is the most common reason a calorie target does not work. A macro panel splits your target into protein, carbohydrate and fat at several common ratios.

Key features of the TDEE Calculator

Every activity level shown

The gap between sedentary and extremely active is often 1,000 calories or more, and seeing the whole range prevents the most common mistake.

Misjudging by one step is normal

Overestimating your own activity level is the usual reason a calorie target does not work, and the full table makes it easy to step back down.

Macro panel

Your target is split into protein, carbohydrate and fat at several common ratios.

Goal adjustment

Deficit and surplus targets are derived from your maintenance figure rather than from a generic number.

Built on a solid BMR

The base rate uses the same modern equation as the BMR calculator, so the two agree.

How to use the TDEE Calculator

  1. 1

    Enter your details

    Age, sex, height and weight. Your BMR is calculated first.

  2. 2

    Compare activity levels

    Every multiplier is shown at once, so you can see the range rather than guessing at one.

  3. 3

    Set a goal

    Choose maintain, cut or bulk to see the target intake and the macro split that goes with it.

Frequently asked questions

By multiplying BMR by an activity factor, from about 1.2 for sedentary up to around 1.9 for very heavy physical work or twice-daily training.

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