Professional TDEE Calculator

Total Daily Energy Expenditure: The Foundation of Weight Management

TDEE—Total Daily Energy Expenditure—is the total number of calories your body burns each day. It encompasses your basal metabolic rate (BMR), the thermic effect of food (TEF), and all physical activity. Understanding your TDEE is the single most important step toward achieving any body composition goal, whether it's losing fat, building muscle, or maintaining your current weight. This Professional TDEE Calculator uses validated equations and your activity level to provide a personalized estimate, along with actionable calorie and macronutrient targets.

How TDEE Is Calculated

TDEE = BMR × Activity Factor. BMR is the energy your body needs at complete rest. The calculator offers three formulas:

• Mifflin‑St Jeor: The most accurate for the general population. BMR = 10×W + 6.25×H − 5×A + 5 (men) or −161 (women).
• Harris‑Benedict (Revised): A classic formula, slightly different coefficients.
• Katch‑McArdle: Uses lean body mass (requires body fat %), ideal for athletic individuals.

Activity factors range from 1.2 (sedentary) to 1.9 (extremely active). Choose the level that best reflects your weekly exercise and daily movement.

Macronutrient Recommendations

This calculator provides a balanced macronutrient split (30% protein, 40% carbs, 30% fat) based on your maintenance TDEE. Protein is set at approximately 1.8‑2.2 g per kg of body weight to support muscle preservation and satiety. Adjust these ratios based on your preferences—higher carbs for endurance athletes, higher fat for low‑carb approaches—but maintain total calories aligned with your goal.

Adjusting Over Time

TDEE calculators provide a starting point. Track your calorie intake and weight for 2‑4 weeks. If you're losing weight faster than expected, increase calories slightly; if progress stalls, decrease by 100‑150 calories. Recalculate every 4‑6 weeks or after significant weight changes.