Health & Fitness
TDEE & Macro Calculator
Free TDEE calculator. Find your Total Daily Energy Expenditure and get personalized protein, carbs, and fat recommendations for weight loss, maintenance, or muscle gain.
Your Details
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR) — the calories you burn at rest — and then multiplying that value by an activity multiplier.
Knowing your TDEE is the most important step in achieving your fitness goals. To lose weight, you should consume fewer calories than your TDEE (cutting). To gain muscle, you should consume more calories than your TDEE (bulking).
Macronutrient Splits
Our calculator provides a balanced macronutrient split of 30% Protein, 35% Fats, and 35% Carbohydrates. This is widely considered an optimal starting point for body composition changes. Remember that 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories, and 1 gram of fat = 9 calories.
Why TDEE Matters for Your Goals
Your TDEE represents the total number of calories you burn each day. Knowing this number is the foundation of any successful nutrition plan — whether your goal is fat loss, muscle gain, or maintenance.
- Fat Loss: Eat in a 300–500 calorie deficit below your TDEE.
- Muscle Gain (Bulking): Eat in a 250–500 calorie surplus above your TDEE with high protein.
- Maintenance: Eat close to your TDEE for stable body weight.
Understanding Your Results
Your TDEE is the foundation of any nutrition plan. Once you know this number, you can create a sustainable calorie deficit for fat loss or a controlled surplus for muscle building while keeping protein high.
Remember that TDEE is an estimate. Track your weight and adjust calories weekly based on real results for the best outcomes.