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TDEE Calculator

Calculate Total Daily Energy Expenditure and macro split.

Last updated: June 13, 2026

Calculator

years
lbs
inches

Results

BMR (Basal Metabolic Rate)1737 cal/day
TDEE2693 cal/day
Protein154 g/day

616 calories

Fat75 g/day

675 calories

Carbs350 g/day

1400 calories

How to Use This Calculator

  1. 1Enter your age, gender, weight (lbs), and height (inches).
  2. 2Select your activity level from the dropdown.
  3. 3View your BMR, TDEE, and suggested protein/fat/carb split.

Formula Explanation

TDEE combines your Basal Metabolic Rate (BMR) with an activity multiplier. Macros are split as: protein at 2g per kg bodyweight, fat at 25% of total calories, and remaining calories from carbohydrates.

TDEE = BMR × Activity Multiplier Protein = bodyweight(kg) × 2g Fat = TDEE × 25% ÷ 9 Carbs = (TDEE − Protein cal − Fat cal) ÷ 4

Variables:

BMRBasal Metabolic Rate from Mifflin-St Jeor equation
Activity1.2 sedentary to 1.9 extremely active

Worked Examples

28-year-old male, 180 lbs, 6'0", very active

  1. 1. BMR = 10(81.6) + 6.25(182.9) − 5(28) + 5 = 1,821
  2. 2. TDEE = 1,821 × 1.725 = 3,141
  3. 3. Protein: 163g, Fat: 87g, Carbs: 384g
Result: TDEE: 3,141 cal/day

35-year-old female, 150 lbs, 5'6", moderately active

  1. 1. BMR = 10(68) + 6.25(167.6) − 5(35) − 161 = 1,376
  2. 2. TDEE = 1,376 × 1.55 = 2,133
  3. 3. Protein: 136g, Fat: 59g, Carbs: 213g
Result: TDEE: 2,133 cal/day

Why Use This Calculator

  • Provides both total calories and a macro breakdown for complete nutrition planning.
  • More useful than calorie counting alone because macros affect body composition.
  • Helps athletes plan fuel for training and recovery.
  • Makes it easy to adjust diet for cutting, bulking, or maintenance phases.
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Tips & Best Practices

  • Protein is set at 2g/kg — increase to 2.2–2.5g/kg if you lift heavy.
  • If you feel sluggish on the suggested carb amount, shift some fat calories to carbs.
  • Track your weight for 2 weeks before adjusting — give your body time to respond.
  • Activity level has the biggest impact — choose carefully.

Common Mistakes to Avoid

❌ Using TDEE for a workout day when you train only 3 days per week.

✅ Use your weekly average activity level, not your most active day.

❌ Ignoring the macro split and just counting calories.

✅ Hitting your protein target is especially important for muscle retention during fat loss.

❌ Expecting results in days — metabolic changes take time.

✅ Give any new calorie/macro plan at least 2–4 weeks before evaluating results.

Frequently Asked Questions

What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including basal metabolism, digestion, physical activity, and non-exercise movement. Eating at your TDEE maintains your current weight.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories you burn doing absolutely nothing — just to keep your organs functioning. TDEE adds in the calories burned through daily activity and exercise. TDEE is always higher than BMR.
How do I use TDEE for weight loss?
Eat 300–500 calories below your TDEE for steady fat loss. A larger deficit speeds up weight loss but may lead to muscle loss and low energy. Never eat below your BMR for extended periods.
How important is the macro split?
Very important for body composition. Adequate protein (1.6–2.2g/kg) preserves muscle during a deficit and supports growth during a surplus. Fat supports hormones, and carbs fuel performance.
Should I eat the same every day or cycle calories?
Both approaches work. Consistent daily intake is simpler. Calorie cycling (eating more on training days and less on rest days) can improve performance and adherence for some people.
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Disclaimer: This calculator is provided for informational and educational purposes only. Results are estimates and should not be used as a substitute for professional advice. RediCalc.com makes no guarantees regarding the accuracy, completeness, or suitability of any calculations. Always consult a qualified professional before making financial, health, construction, or other important decisions.

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