🔥 TDEE Calculator

Total Daily Energy Expenditure · BMR · Macros for your goal

Age (years)

Sex

Height (ft & in)

Weight (lbs)

Activity Level

Sedentary
Little or no exercise, desk job
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Extra Active
Very hard exercise, physical job, or 2x/day training

Your Results

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BMR (Basal Metabolic Rate)
Calories at complete rest

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TDEE (Your Daily Calories)
To maintain current weight

Calorie Targets by Goal

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🔻 Weight Loss
−500 cal/day deficit

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⚖️ Maintenance
Current TDEE

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💪 Muscle Gain
+300 cal/day surplus

📊 Macro Targets

Goal	Calories	Protein (g)	Carbs (g)	Fat (g)

📖 What is TDEE?

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day, including all activity. It's calculated by multiplying your BMR (Basal Metabolic Rate — calories burned at rest) by your activity level multiplier. Eating below your TDEE causes weight loss; eating above causes weight gain.