TDEE Calculator
Discover your daily calorie needs and ideal macronutrient split.
Daily Macros: Maintenance
What is TDEE and Why Does It Matter?
TDEE stands for Total Daily Energy Expenditure. It is an estimation of how many calories you burn per day when exercise is taken into account. Understanding your TDEE is the foundation of any successful body transformation, whether you want to lose fat, build muscle, or maintain your current weight.
The Formulas We Use
Our calculator uses two of the most respected formulas in the fitness industry to ensure maximum accuracy:
- Mifflin-St Jeor Equation: The modern gold standard for most people. It calculates your BMR (Basal Metabolic Rate) based on your gender, age, height, and weight.
$$BMR = (10 \times W) + (6.25 \times H) - (5 \times A) + s$$
- Katch-McArdle Formula: If you know your Body Fat Percentage, this formula is even more accurate as it bases the calculation on lean body mass rather than total weight.
$$BMR = 370 + (21.6 \times LBM)$$
How Activity Levels Affect Your Burn
Your BMR is what your body burns just to stay alive while at rest. To find your TDEE, we multiply your BMR by an activity factor (the Pal Factor). This accounts for everything from walking to the car (NEAT) to intense gym sessions (EAT).
Macronutrient Strategy
Calories determine weight change, but macronutrients determine body composition.
- Protein: Essential for muscle repair and satiety.
- Fats: Vital for hormone production and brain health.
- Carbohydrates: Your body's preferred energy source for high-intensity training.