TDEE Calculator: Total Daily Energy Expenditure & Macro Targets
Scientifically estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure to dial in your nutrition, deficit, and macronutrient targets.
Calculation Parameters
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<label for="tdee-age" class="text-xs font-bold text-slate-700 uppercase tracking-wider">Age (Years)</label>
<span class="font-mono text-sm font-bold text-slate-700">30</span>
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<label for="tdee-height" class="text-xs font-bold text-slate-700 uppercase tracking-wider">Height (cm)</label>
<span class="font-mono text-sm font-bold text-slate-700">175 cm</span>
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<input type="number" id="tdee-height" value="175" step="1" class="w-full px-4 py-2.5 bg-slate-50 border border-slate-200 rounded-xl font-mono text-sm text-slate-900 focus:bg-white focus:border-blue-600 focus:ring-2 focus:ring-blue-100 outline-none" />
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Mathematical Formula & Notation
Mifflin-St Jeor Equation for Basal Metabolic Rate (BMR) & Physical Activity Multiplier :
Worked Example: 30-Year-Old Male (75 kg, 175 cm, Moderately Active)
Suppose a 30-year-old male weighing 75 kg at 175 cm trains moderately 3 to 5 days per week:
- Basal Metabolic Rate (BMR) : $(10 \times 75) + (6.25 \times 175) - (5 \times 30) + 5 = 750 + 1,093.75 - 150 + 5 = \mathbf{1,698.75 \text{ kcal/day}}$. * Activity Multiplier (Moderate PAL = 1.55) : $1,698.75 \times 1.55 = \mathbf{2,633 \text{ kcal/day}}$. * Maintenance Energy : 2,633 calories per day to maintain stable body weight. * Target for Sustainable Fat Loss (-500 kcal deficit) : 2,133 kcal/day (yielding approximately 1.0 lb / 0.45 kg of fat loss per week). * Optimal Macronutrient Split (2,133 kcal) : 165g Protein (31%), 200g Carbohydrates (38%), 74g Fats (31%).
Daily Energy Expenditure by Activity Level (75 kg Male, Age 30)
| Activity Multiplier | Weekly Training Routine | Daily Energy Expenditure | Fat Loss Target (-500 kcal) | Muscle Gain Target (+300 kcal) |
|---|---|---|---|---|
| Sedentary (1.20) | Desk job, little to no exercise | 2,039 kcal | 1,539 kcal | 2,339 kcal |
| Lightly Active (1.375) | 1-3 days/week light lifting or walking | 2,336 kcal | 1,836 kcal | 2,636 kcal |
| Moderately Active (1.55) | 3-5 days/week moderate gym or sports | 2,633 kcal | 2,133 kcal | 2,933 kcal |
| Very Active (1.725) | 6-7 days/week intense hard training | 2,930 kcal | 2,430 kcal | 3,230 kcal |
Frequently Asked Questions
What is the difference between BMR and TDEE? ▼
Your Basal Metabolic Rate (BMR) is the baseline number of calories your body burns at absolute rest just to maintain vital physiological functions (heartbeat, brain function, cellular respiration, organ maintenance). Total Daily Energy Expenditure (TDEE) accounts for your BMR plus the thermic effect of food (TEF), non-exercise activity thermogenesis (NEAT), and structured exercise.
How large should a caloric deficit be for fat loss? ▼
For sustainable fat loss that preserves lean muscle tissue, scientific consensus recommends a moderate caloric deficit of 20% below your TDEE (roughly 300 to 500 kcal/day). This yields an optimal fat loss rate of 0.5% to 1.0% of total body weight per week without triggering metabolic slowdown or excessive hunger.
Why do TDEE calculators sometimes overestimate calorie needs? ▼
Most people overestimate their daily activity level. Unless you work a physically demanding manual labor job on your feet for 8 hours daily, spending 45 minutes in the gym 3 to 4 times a week typically falls into the 'Lightly Active' or lower end of 'Moderately Active' range.
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