TDEE Calculator

TDEE Calculator

Age (years):

Gender:♂ Male♀ Female

Height (cm):

Weight (kg):

Activity Level:

SedentaryLittle or no exercise

Lightly activeLight exercise 1-3 days/week

Moderately activeModerate exercise 3-5 days/week

Very activeHard exercise 6-7 days/week

Extra activeVery hard exercise & physical job

Goal:

Maintain weightCalculate daily maintenance calories

Lose weightCalculate calories for weight loss

Gain weightCalculate calories for weight gain

Macronutrient Distribution:

Protein (%):

Carbs (%):

Fat (%):

Options

Show Detailed CalculationDisplay the step-by-step calculation process

Round ResultsRound to nearest whole number

Show MacronutrientsDisplay protein, carbs and fat breakdown

Calculation Result

Detailed Calculation:

Formula will appear here after calculation

Macronutrient Distribution:

Protein

0g

0 kcal

Carbohydrates

0g

0 kcal

Fat

0g

0 kcal

TDEE Information:

Perform a calculation to see information

Note: This calculator provides estimates based on the Mifflin-St Jeor equation. Individual calorie needs may vary based on metabolism and other factors.

About This TDEE Calculator

This calculator estimates your Total Daily Energy Expenditure (TDEE) based on your personal metrics and activity level using the scientifically validated Mifflin-St Jeor equation. It calculates your maintenance calories and provides adjusted values for weight loss or gain, along with macronutrient breakdowns.

How to Use This Calculator

Step-by-Step Guide:

1. Step 1: Enter your age, gender, height and weight
2. Step 2: Select your typical activity level
3. Step 3: Choose your goal (maintain, lose, or gain weight)
4. Step 4: Set your preferred macronutrient distribution
5. Step 5: Configure display options
6. Step 6: Click Calculate to view your results

Activity Level Definitions:

• Sedentary: Little or no exercise
• 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

Example Calculations:

TDEE Calculation: Age: 30, Gender: Male Height: 180cm, Weight: 80kg Activity: Moderately Active BMR: 1786 kcal TDEE: 2768 kcal Weight Loss (500 kcal deficit): Adjusted Calories: 2268 kcal Macronutrients (30/40/30): Protein: 170g (680 kcal) Carbs: 227g (908 kcal) Fat: 76g (680 kcal)