TDEE Calculator
Find your Total Daily Energy Expenditure — exactly how many calories you burn each day.
What is TDEE?
TDEE is your total calorie burn factoring in all daily activity. It is your BMR multiplied by an activity factor. Use it to set precise calorie targets for weight loss, maintenance, or muscle gain.
Accuracy TDEE estimates are typically within ±15% of true daily energy expenditure for healthy adults. The largest source of error is the activity multiplier — people routinely overestimate how active they are. If your weight is not changing after 2–3 weeks at your calculated target, adjust intake by 100–150 kcal/day and reassess.
Macro Split Used (40/30/30)
| Macronutrient | % of Calories | Cal/gram |
|---|---|---|
| Carbohydrates | 40% | 4 kcal/g |
| Protein | 30% | 4 kcal/g |
| Fat | 30% | 9 kcal/g |
What to do with your result
- Use your Daily Calorie Target as your food budget. Track intake with a food diary or app for at least 2 weeks to see if your actual weight trend matches your goal.
- If weight loss stalls: check whether you are accurately logging portions and recalculate your TDEE at your new (lower) body weight — BMR drops as you lose weight.
- Use the protein macro as your priority: hit the protein target first, then fill remaining calories with carbs and fats to your preference. See Protein Intake Calculator.
- If gaining weight (bulking): keep the surplus modest (200–300 kcal) to minimize fat gain. Track body fat alongside scale weight using the Body Fat Calculator.
Frequently Asked Questions
How accurate is the TDEE calculator?
TDEE estimates are typically within ±15% of true daily calorie expenditure for healthy adults. The biggest source of error is the activity multiplier — most people overestimate how active they are. Treat the result as a starting point, track your intake and weight for 2–3 weeks, and adjust your calories by 100–150 kcal/day if the scale is not moving as expected.
What should I do with my TDEE result?
Your TDEE is your maintenance calorie level — eating at this amount should keep your weight stable. To lose fat, create a deficit of 300–500 kcal/day (0.25–0.5 kg/week loss). To gain muscle, add a surplus of 200–300 kcal/day. Avoid extreme deficits below your BMR as this can cause muscle loss and metabolic adaptation.
How often should I recalculate my TDEE?
Recalculate every 4–8 weeks if you are actively dieting or bulking, since your weight changes will alter your BMR. Also recalculate if your exercise routine changes significantly. TDEE can drop by 50–100 kcal for every 2–3 kg of body weight lost, which is why recalibration is key to avoiding plateaus.
Are the 40/30/30 macro percentages right for me?
The 40% carb / 30% protein / 30% fat split is a solid general starting point. Endurance athletes may benefit from more carbohydrates (50–60%). People on low-carb or ketogenic diets will swap the carb and fat ratios. The single most important macro for body composition is protein — aim for at least 1.6 g per kg of body weight regardless of which approach you use.
Why does my TDEE differ from other calculators?
Different TDEE calculators use different BMR formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and may define activity levels differently, leading to 5–10% variation in results. This is normal. The most important thing is consistency — pick one method, use it as your baseline, and adjust based on your real-world weight trend over 2–3 weeks.
This calculator is for educational purposes only. Consult a qualified healthcare professional for medical advice.