Discover Your Daily Calorie Needs for Your Fitness Goal

Use our TDEE calculator to easily learn how many calories your body burns every day. This number is the key whether you want to lose, gain, or maintain weight. Along with your Total Daily Energy Expenditure (TDEE), this calculator also shows your BMR, BMI, and accurately calculates your ideal daily macros (protein, carbs, and fat).

Your Results

Your Maintenance Calories

----
calories per day
----
calories per week
----
calories per Month

Comparison of All Formulas

Formula BMR (calories/day) TDEE (calories/day)
Mifflin-St Jeor (1990) ---- ----
Harris-Benedict (1918) ---- ----
Katch-McArdle (1973) ---- ----
Cunningham (1980) ---- ----
Schofield (1985, WHO) ---- ----

Calorie Breakdown by Activity Level

  • Basal Metabolic Rate (BMR): ---- cal/day
  • Sedentary: ---- cal/day
  • Light Exercise: ---- cal/day
  • Moderate Exercise: ---- cal/day
  • Heavy Exercise: ---- cal/day
  • Athlete: ---- cal/day

Calories Distribution %

  • Breakfast:20-25%
  • Lunch:30-35%
  • Dinner:30-35%
  • Snacks:10-15%

Daily Calories Distribution

Based on your TDEE: ---- cal

  • Breakfast: ---- calories
  • Lunch: ---- calories
  • Dinner: ---- calories
  • Snacks: ---- calories

Weight Loss

  • Mild Loss (approx. 0.25 kg/wk): ---- cal/day
  • Loss (approx. 0.5 kg/wk): ---- cal/day
  • Fast Loss (approx. 0.75 kg/wk): ---- cal/day

Maintenance

  • Maintain Weight: ---- cal/day

Muscle Gain

  • Lean Gain (approx. 0.25 kg/wk): ---- cal/day
  • Gain (approx. 0.5 kg/wk): ---- cal/day
  • Bulking (approx. 0.75 kg/wk): ---- cal/day

BMI (Body Mass Index) Score: ----

Your BMI score of -- places you in the ---------- category.

18.5 lessUnderweight
18.5 - 24.99Normal Weight
25 - 29.99Overweight
30+Obese

The BMI method's foundation was laid by Adolphe Quetelet (1830-1850).

Ideal Weight

Devine (1974) ----
Robinson (1983) ----
Miller (1983) ----
Hamwi (1964) ----
Broca (1871) ----

Body Fat % (BFP)

  • Your Body Fat:----%
  • Classification:----

Lean Body Mass (LBM) ?What is it? LBM is your total weight minus your fat mass (muscles, bones, organs, water).
Who is it for? Crucial for Muscle Gain users to track muscle growth and for Weight Loss users to ensure they are losing fat, not muscle.

  • Your LBM:----kg
  • Ideal Muscle Mass:----kg
Ideal mass based on target FFMI

Fat Free Mass Index (FFMI) ?What is it? FFMI is a measure of your muscle mass relative to your height, indicating how muscular you are.
Who is it for? Excellent for Muscle Gain users to objectively track progress. Also useful for Maintenance users.
Formula: FFMI = LBM(kg) / [Height(m)]²

  • Your FFMI:----
  • Classification:----
Classification from Kouri et al. (1995)

Muscle to Fat Ratio ?What is it? This ratio compares your lean body mass to your fat mass. A higher ratio is generally healthier.
Who is it for? Great for all users as a single metric to track overall body composition improvement.

  • Your Ratio (LBM:Fat):----
Ratio of LBM to Fat Mass

Ideal Waist Size ?What is it? A general health guideline where waist size should be less than half of one's height.
Who is it for? Useful for Weight Loss and Maintenance users as an indicator of visceral fat and health risk.

  • Ideal Waist Size:----cm
Based on Waist-to-Height Ratio

Water Intake ?What is it? A daily water intake recommendation based on weight and activity level.
Who is it for? Important for everyone for overall health, performance, and metabolism.

  • Recommendation:----liters/day
Based on weight & activity level

Macronutrient Distribution

These are the macronutrient values that reflect your maintenance calories.

Moderate Carb

(30% Protein / 35% Carbs / 35% Fat)

  • Protein ----
  • Carbs ----
  • Fats ----
Lower Carb

(40% Protein / 20% Carbs / 40% Fat)

  • Protein ----
  • Carbs ----
  • Fats ----
Higher Carb

(30% Protein / 50% Carbs / 20% Fat)

  • Protein ----
  • Carbs ----
  • Fats ----

Your Ultimate TDEE Guide: The Right Way to Lose or Gain Weight

To succeed in the world of fitness, understanding your body's energy needs is crucial. Your Total Daily Energy Expenditure (TDEE) is the powerful tool that will guide you on your journey to lose, gain, or maintain weight. By using our TDEE calculator, you won't just find out your magic number, but you'll also easily understand the science behind it.

What Exactly is TDEE and Why is it So Important?

In simple terms, TDEE is the total number of calories your body burns in a single day. This expenditure includes everything from sleeping, breathing, and digestion to walking, working, and intense exercise. Knowing your TDEE is essential because:

BMR vs. TDEE: Many people are confused by these two terms. BMR (Basal Metabolic Rate) is the minimum energy your body needs at complete rest. TDEE, on the other hand, is the sum of your BMR and the energy used for all your physical activities. In short, TDEE = BMR + Total Activity Energy.

How TDEE is Calculated: Our Accurate Method

To provide you with the most accurate and personalized result, our calculator uses two different world-class formulas based on the information you provide.

1. The Mifflin-St Jeor (1990) Formula (Standard Calculation)

When you do not provide your body fat percentage (%), we use the Mifflin-St Jeor formula. In modern times, it is one of the most reliable and widely used methods to calculate your BMR based on your age, gender, weight, and height. It is highly effective for the general user.

2. The Katch-McArdle (1973) Formula (Advanced & Accurate Calculation)

When you enter your Body Fat Percentage (%), our calculator automatically switches to the more precise Katch-McArdle formula. This formula calculates BMR using your Lean Body Mass (your total weight minus fat) instead of your total weight. Since muscle burns more calories than fat, this method provides the most accurate results for athletes and individuals who know their body composition.

Our goal is to give you the best, so this dual-formula approach ensures you receive the most appropriate and accurate calorie estimate based on the data you provide.

What to Do After You Get Your Results:

You have your TDEE number, now what? Choose your path based on your goal:

  1. For Weight Loss (Cutting): Consume about 15-20% fewer calories than your TDEE daily. This creates a healthy and sustainable calorie deficit.
  2. For Weight Gain (Bulking): To gain muscle, consume about 10-15% more calories than your TDEE daily. Ensure you are also getting adequate protein.
  3. For Weight Maintenance: To maintain your current weight, consume the same number of calories as your TDEE.

Frequently Asked Questions (FAQ)

How accurate is this TDEE calculator?

Our calculator uses the Mifflin-St Jeor and Katch-McArdle formulas, which are among the most reliable methods available. If you know your Body Fat %, the Katch-McArdle formula will provide an even more accurate result. However, please remember that this is an estimate.

How often should I recalculate my TDEE?

You should recalculate your TDEE every 4-6 weeks or after a significant change in weight (e.g., 4-5 kg or 10 lbs). Your TDEE changes as your weight and activity level change.

Why am I not losing weight even in a calorie deficit?

There could be several reasons: not tracking calories accurately, a decrease in physical activity, lack of sleep, or hormonal issues. Sometimes, the body adapts to a lower calorie intake, causing a 'weight loss plateau'.

Enter your details now and take the most important step on your fitness journey!