TDEE Calculator
Calculate your Total Daily Energy Expenditure and macro recommendations
Personal Information
Energy Requirements
2,507.0 calories
Daily Energy Expenditure
Basal Metabolic Rate (BMR)1,618.0 calories
Calories burned at complete rest
Calorie Goals:
Weight Loss:2,006.0 - 2,256.0
Maintenance:2,507.0
Weight Gain:2,758.0 - 3,008.0
Recommended Macros (g/day):
Protein:157 - 219g
Carbohydrates:282 - 407g
Fats:56 - 97g
Understanding TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including:
- • Basal Metabolic Rate (BMR)
- • Physical Activity
- • Thermic Effect of Food
- • Non-exercise Activity
Using Your TDEE
- • Weight Loss: Eat below TDEE
- • Maintenance: Eat at TDEE
- • Weight Gain: Eat above TDEE
- • Adjust based on results
Macronutrient Guidelines
Protein
- • Muscle maintenance
- • Recovery support
- • Satiety promotion
- • 4 calories per gram
Carbohydrates
- • Energy source
- • Exercise performance
- • Brain function
- • 4 calories per gram
Fats
- • Hormone production
- • Nutrient absorption
- • Brain health
- • 9 calories per gram