TDEE Calculator

Find your Total Daily Energy Expenditure (TDEE) — your BMR combined with your activity level.

How this calculator works

TDEE is your BMR multiplied by an activity factor, giving a realistic estimate of the calories you burn on an average day including exercise and daily movement.

TDEE = BMR × activity multiplier
Macro targets below use a common 30% protein / 30% fat / 40% carb split as a starting point.

Frequently asked questions

How is TDEE different from BMR?

BMR is calories burned at complete rest. TDEE adds in activity, exercise, and digestion to estimate your true total daily calorie burn.

Is the macro split shown here right for everyone?

It's a reasonable general-purpose starting point, but optimal macro splits vary by goal (muscle gain, endurance, fat loss) and individual preference.