TDEE Calculator
Estimate your Total Daily Energy Expenditure — the number of calories your body burns each day based on your activity level.
Understanding Your TDEE
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a full day. It combines the energy used for essential functions like breathing, circulation, and digestion (your Basal Metabolic Rate), the calories burned through physical activity, and the energy used to digest food (the thermic effect of food). Understanding your TDEE is the foundation of any effective nutrition plan.
How is TDEE Calculated?
This calculator uses the Mifflin-St Jeor equation, which the Academy of Nutrition and Dietetics considers the most accurate predictive equation for estimating BMR. Your BMR is then multiplied by an activity factor based on your typical exercise level to estimate your total daily calorie needs. The result gives you a starting point — your actual needs may vary based on genetics, body composition, and other factors.
Understanding Macronutrients
Calories come from three macronutrients, and the balance between them matters for body composition, energy, and overall health:
Protein (recommended: 30% of calories)
Essential for preserving muscle mass during weight loss. Each gram provides 4 calories. The American College of Sports Medicine recommends 1.2–1.7g per kg of body weight during weight loss. Good sources include lean meats, fish, eggs, Greek yogurt, and legumes.
Carbohydrates (recommended: 40% of calories)
Your body's primary energy source. Each gram provides 4 calories. Prioritize complex carbs like whole grains, vegetables, fruits, and legumes over refined sugars. The USDA recommends at least 28g of fiber daily. The WHO recommends keeping added sugars below 5% of total calories.
Fats (recommended: 30% of calories)
Essential for hormone production, vitamin absorption, and brain health. Each gram provides 9 calories. Focus on unsaturated fats from olive oil, avocados, nuts, and fatty fish. The American Heart Association recommends limiting saturated fat to less than 6% of total calories.
TDEE and Weight Management
To lose weight, you generally need to consume fewer calories than your TDEE, creating a caloric deficit. A deficit of 500 calories per day typically results in about 1 pound of weight loss per week. However, very aggressive deficits can lead to muscle loss, metabolic adaptation, and nutritional deficiencies. For patients on GLP-1 medications like semaglutide or tirzepatide, appetite may naturally decrease — making it easier to maintain a moderate deficit. Your provider can help you determine the right caloric target for your individual situation.