TDEE Calculator

--TDEE (kcal/day)
--Weight Loss (−500 kcal)
--Weight Gain (+300 kcal)

Macronutrient Targets (40/40/20 split)

MacroSplitGrams/dayCalories

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with the calories burned through physical activity, digestion (thermic effect of food), and non-exercise activity thermogenesis (NEAT). It is the definitive benchmark for calorie-based nutrition planning.

Understanding Activity Levels

The activity multiplier is the most subjective part of TDEE calculation. Choose honestly:

  • Sedentary (×1.2): Office job, minimal exercise.
  • Lightly Active (×1.375): Light exercise or sports 1–3 days per week.
  • Moderately Active (×1.55): Moderate exercise 3–5 days per week.
  • Very Active (×1.725): Hard exercise 6–7 days per week.
  • Extremely Active (×1.9): Very hard exercise daily or a physical job plus training.

Cutting vs Bulking — Setting Calorie Targets

For fat loss (cutting), a deficit of 300–500 kcal below TDEE produces steady, sustainable weight loss of roughly 0.3–0.5 kg per week without severe muscle loss. For muscle gain (bulking), a modest surplus of 200–300 kcal minimises fat gain while supporting hypertrophy.

Macronutrient Distribution

A balanced 40% protein / 40% carbohydrate / 20% fat split is a solid starting point. Protein preserves muscle on a cut and supports growth on a bulk. Carbohydrates fuel exercise and cognitive function, while dietary fat is essential for hormone production and fat-soluble vitamin absorption.

Frequently Asked Questions

How accurate is a TDEE calculator?
Online TDEE calculators are estimates with a margin of error of 10–20%. Track your actual weight over 2–4 weeks and adjust calories by 100–200 kcal if you are not seeing the expected changes.
Should I eat my TDEE to maintain weight?
Yes — eating at your TDEE means consuming the same number of calories you burn, which maintains current weight. Consistently eating below TDEE leads to weight loss; consistently above leads to weight gain.
Does TDEE change when I lose weight?
Yes. As your body weight decreases, your TDEE decreases too. Recalculate every 5–10 kg of weight change to keep your calorie targets accurate.
Is the 40/40/20 macro split right for everyone?
It is a common general-purpose split, but optimal macros depend on your goals, training type, and personal preference. Endurance athletes often benefit from higher carbs; keto dieters intentionally drop carbs and raise fat.