TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) based on BMR and activity level. Includes goal-based calorie targets and macro split suggestions. All calculations happen client-side.
How to Use the TDEE Calculator
- Select your unit system, gender, and enter your age, weight, and height.
- Choose your activity level from the five options.
- View your TDEE, goal-based calorie targets, and macro breakdowns.
- Switch between macro split presets to see different distributions.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including exercise and non-exercise activity. It is calculated by multiplying your BMR by an activity factor. TDEE is the key number for managing weight -- eat below it to lose, at it to maintain, or above it to gain.
Features
- Mifflin-St Jeor BMR equation
- 5 activity level multipliers
- Goal-based calorie targets (loss, maintain, gain)
- 5 macro split presets (Balanced, Low Carb, High Carb, High Protein, Keto)
- 100% client-side -- no data sent to any server
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Disclaimer: This tool is provided as-is for informational and educational purposes only.