TDEE Calculator: Find Your Daily Maintenance & Deficit Calories

Your Bio-Metrics

Biological Sex

Age (Years)

Weight (kg)

Height (cm)

Daily Activity Level

Energy Projections

Basal Metabolic Rate 1,500 kcal

Maintenance (TDEE) 2,100 kcal

Your Goal Caloric Targets

Fat Loss (-500) 0 kcal Carb: 40% · Pro: 30% · Fat: 30%

Maintain Weight 0 kcal Carb: 45% · Pro: 25% · Fat: 30%

Bulking (+500) 0 kcal Carb: 50% · Pro: 25% · Fat: 25%

About TDEE Calculator

Complete Total Daily Energy Expenditure (TDEE) Caloric Calculator

Our TDEE Calculator is a premium, professional-grade fitness utility designed to compute your daily calorie expenditure. Understanding your TDEE is crucial for anyone looking to lose fat, build muscle, or maintain weight, acting as the foundation of sports nutrition.

What is TDEE (Total Daily Energy Expenditure)?

Your TDEE represents the cumulative number of calories your body burns in a 24-hour cycle. It is calculated by taking your Basal Metabolic Rate (BMR) and multiplying it by an activity coefficient representing your daily movement, workouts, and work index.

Advanced Caloric Targets and Macros

Weight Maintenance: Eat exactly your TDEE calories. Your body stays in metabolic equilibrium.
Fat Loss (Cutting): Maintain a caloric deficit (TDEE - 500 kcal) to encourage natural fat oxidation. Includes a optimized 40/30/30 protein macronutrient split.
Muscle Gain (Bulking): Maintain a caloric surplus (TDEE + 500 kcal) to provide key building blocks for new muscle synthesis. Includes a high-carb 50/25/25 protein macronutrient split.

Common Questions

Your BMR represents the energy needed just to survive at absolute rest. Your TDEE is your BMR multiplied by your physical movement coefficient, capturing all daily calories burned.

Our system utilizes the globally respected Mifflin-St Jeor equation, which clinical studies have found to be the most accurate standard for predicting calorie requirements.

For sustainable fat loss, maintaining a 40% carbohydrate, 30% protein, and 30% fat calorie split provides ample muscle protection while prompting consistent fat loss.

TDEE Calculator