TDEE Calculator
Your Body's Natural Rhythm
Discover your Total Daily Energy Expenditure (TDEE) to align your nourishment with your lifestyle. Grounded in science, tailored to your unique journey.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It accounts for your Basal Metabolic Rate (BMR), which is the energy your body uses at complete rest, plus the calories burned through physical activity, digestion, and daily movement. Knowing your TDEE is the foundation of any effective nutrition plan because it tells you exactly how many calories you need to maintain your current weight. Eating below your TDEE leads to fat loss, eating at your TDEE maintains your weight, and eating above your TDEE supports muscle growth.
How is TDEE calculated?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula by the Academy of Nutrition and Dietetics. For men, BMR equals 10 times weight in kilograms plus 6.25 times height in centimeters minus 5 times age plus 5. For women, the same formula applies but subtracts 161 instead of adding 5. Your BMR is then multiplied by an activity factor ranging from 1.2 for sedentary individuals to 1.9 for highly active athletes to determine your TDEE.
How do I use my TDEE results?
Once you know your TDEE, you can structure your nutrition around your goal. For fat loss, eat 20% below your TDEE (a moderate caloric deficit). For muscle growth, eat 10-15% above your TDEE. For maintenance, eat at your TDEE. The macronutrient breakdown matters too. A moderate carb split of 30% protein, 35% fats, and 35% carbs works well for most people, while a higher protein split of 40/40/20 can support muscle retention during a cut.
Personal Metrics
Ideal Weight
Estimated from several formulas based on your height. These are averages, so don't take them too seriously, especially if you lift weights.
BMI Score
Cool, You've Got Your Numbers. Now What?
Here's what usually happens next. You screenshot your macros, maybe Google "meal plan for 2200 calories," open fourteen tabs, get overwhelmed, and order Chipotle. No judgment. I've been there.
That's why I built the Better You Bootcamp. I take the calories and macros you just calculated and put together a real plan you can actually stick to. Meals that hit your numbers. Workouts that fit your schedule. Small daily habits that add up fast when you stay consistent.
Not a cookie cutter PDF. Not some app that spits out the same thing for everybody. An actual plan built around how you eat, train, and live. Whether you're trying to drop fat or put on size, the guesswork is gone.
you are happy, you are healthy, you are wealthy