How It Works

TDEE (Total Daily Energy Expenditure) is an estimate of how many calories your body uses over 24 hours. The calculator first estimates your Basal Metabolic Rate (BMR) using a widely used equation, then multiplies that number by an activity factor that reflects how active you are on most days.

Inputs and outputs at a glance

• Sex: used by the BMR equation.
• Age: metabolic rate typically changes with age.
• Height and weight: core variables for BMR estimation.
• Activity level: multiplier that converts BMR into TDEE.
• Optional body fat %: if provided, the tool can also show a lean-mass based estimate as a comparison.
• Results: estimated BMR, estimated TDEE (maintenance calories), and example goal ranges for losing, maintaining, or gaining weight.

Key Features

Two unit systems

Switch between metric (cm/kg) and imperial (ft/in/lb) inputs without doing manual conversions.

Activity multipliers you can understand

Choose from standard levels like sedentary, lightly active, and very active. The tool explains what each level generally means so you can select one that matches your real routine.

Goal calorie suggestions

Alongside maintenance calories, you’ll see example targets for a moderate deficit (fat loss) and a modest surplus (muscle gain), so you can plan your next step immediately.

Macro breakdown option

Get a simple macro guideline (protein, fat, and carbs) based on your weight and goal calories. You can treat it as a starting template, then refine it for your preferences.

Copy and download results

Copy a raw text summary to your clipboard or download it for tracking, coaching notes, or meal-planning apps.

Use Cases

• Starting a fat-loss plan: estimate maintenance, then pick a reasonable deficit to avoid extreme dieting.
• Lean bulk planning: choose a small surplus to support training progress while limiting unwanted fat gain.
• Recomposition phases: use maintenance calories as an anchor while prioritizing protein and resistance training.
• Coaching and check-ins: create consistent calorie targets for clients and store a printable summary.
• Adjusting after a plateau: compare your tracked intake to your estimated TDEE to decide whether to reduce calories, increase steps, or improve adherence.

A TDEE estimate is not a promise; it’s a starting point. The best approach is to use the output as a baseline, track your body weight trend for 2–3 weeks, and then adjust calories based on real-world outcomes.

Optimization Tips

Pick the activity level that matches your week, not your best day

If you train hard three times per week but sit most of the day, “lightly active” may be more accurate than “very active.” Overestimating activity is the most common reason people get a TDEE that feels too high.

Use averages and trends

Body weight fluctuates daily. Compare weekly averages rather than single weigh-ins, and judge progress over 14–21 days before making big changes.

Make small adjustments

When you need to update your plan, change calories in steps (for example 100–200 kcal/day) and reassess. Small adjustments are easier to adhere to and help you isolate what’s actually working.

FAQ