TDEE (Total Daily Energy Expenditure) Calculator
Calculate your total daily energy expenditure based on activity level, along with calorie and macro targets for fat loss or muscle gain.
TDEE (Total Daily Energy Expenditure) Calculator
Calculate your total daily energy expenditure based on activity level, along with calorie and macro targets for fat loss or muscle gain.
Recommended Macronutrient Breakdown
How to Use TDEE (Total Daily Energy Expenditure) Calculator
1. Input Personal Stats & Activity Level
Enter your age, gender, height, weight, and select your weekly lifestyle activity (from sedentary desk work to intense athlete).
2. Calculate Total Daily Energy Expenditure
Combines your BMR with the thermic effect of food and physical activity multipliers to find your exact maintenance calories.
3. Review Caloric Targets
Review customized calorie goals for sustainable weight loss (-500 kcal), recomp (maintenance), or lean muscle building (+300 kcal).
How This Utility Works
Comprehensive Total Daily Energy Expenditure (TDEE) and macronutrient calculator. Accurately estimate maintenance calories based on lifestyle and exercise frequency, and calculate customized daily protein, carbohydrate, and fat targets for deficit or surplus.
Your body metrics, age, weight, and fitness statistics remain exclusively on your device. No health data is stored in remote databases.
Frequently Asked Questions
How does TDEE differ from BMR?
BMR represents calories burned strictly at rest, while TDEE multiplies BMR by your physical activity factor to determine true daily expenditure.