TDEE Calculator
Calculate your Total Daily Energy Expenditure, BMR, BMI, and get personalized macronutrient recommendations for your fitness goals
Complete all fields for the most accurate results tailored to your body and lifestyle.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It includes your Basal Metabolic Rate (BMR) plus additional calories burned through physical activity, digestion (thermic effect of food), and other bodily functions.
What is BMR?
Basal Metabolic Rate (BMR) represents the minimum amount of energy (calories) your body needs to function at rest. This includes breathing, circulating blood, regulating body temperature, and other essential life-sustaining functions.
What is BMI?
Body Mass Index (BMI) is a value derived from a person's weight and height. It provides a rough estimate of whether a person has a healthy body weight for their height. However, it doesn't account for factors like muscle mass, bone density, and overall body composition.
BMI Categories:
- Below 18.5: Underweight
- 18.5 - 24.9: Normal weight
- 25.0 - 29.9: Overweight
- 30.0 and above: Obesity
Macronutrients
Macronutrients are nutrients that your body requires in large amounts: proteins, fats, and carbohydrates. Each macronutrient provides a different amount of energy (calories) per gram:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram
The calculator provides a balanced macronutrient distribution based on your TDEE. This is a general recommendation and can be adjusted based on your specific goals (weight loss, muscle gain, etc.).
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