TDEE Calculator
Work out how many calories you burn in a day — your TDEE — from your BMR and activity level, with a daily protein, carbohydrate and fat split for your goal.
Your TDEE and macros will appear here
Your daily calories
Daily macros (at your target)
Macros use a balanced 30% protein / 40% carbs / 30% fat split of your target calories. This is a general estimate, not medical or dietetic advice — talk to a doctor or dietitian before changing your diet.
How to use
- Enter your sex, age, height and weight, then pick your activity level and goal.
- Click Calculate TDEE.
- Read your BMR, your TDEE, your daily calorie target and the protein, carb and fat split.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day. It is your BMR — the calories you burn at rest — multiplied by an activity factor for how much you move and exercise.
How accurate is this TDEE calculator?
It uses the Mifflin-St Jeor equation, the most widely used BMR formula, and standard activity multipliers. It is a good starting estimate — real results vary, so track your weight for 2–3 weeks and adjust by 100–200 kcal if needed.
How are the macros worked out?
The calculator splits your target calories into 30% protein, 40% carbohydrates and 30% fat, then converts them to grams (protein and carbs are 4 kcal per gram, fat is 9 kcal per gram).
What should I eat to lose weight?
This tool gives you a calorie target about 500 kcal below your TDEE, which is a common starting point for losing roughly 0.5 kg per week. For a personal plan, talk to a doctor or registered dietitian.
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