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TDEE Calculator: Find Your Total Daily Energy Expenditure

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Matthew Magnante, ACE
Posts: 1
Moderator
Topic starter
(@mag)
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Joined: 6 years ago

Learn your daily caloric burn and intake with our TDEE calculator. Using your weight, height, age, and activity level, get an accurate insight into your Total Daily Energy Expenditure. Alongside TDEE, access key metrics like BMI, BMR, and IBW. Tailor your nutrition and fitness goals with precision.

Please fill out the form correctly

age
weight
height

How Active Are You?
Body Fat % (optional)
%

My TDEE Stats:

Please Enter Your Full Name

Please enter your full name

calculated
Note: You did not enter the body fat percentage. With body fat percentage our calculator can do more accurate calculation of the TDEE estimate.

Your Maintenance Calories

calculated
calories per day
calculated
calories per week
Based on your stats, the best estimate for your maintenance calories is calculated calories per day based on the Mifflin-St Jeor Formula, which is widely known to be the most accurate. The table below shows the difference if you were to have selected a different activity level.
Based on your stats, the best estimate for your maintenance calories is calculated calories per day based on the Katch-McArdle Formula, which is widely known to be the most accurate when body fat is provided. The table below shows the difference if you were to have selected a different activity level.
Basal Metabolic Rate calculated calories per day
Sedentary calculated calories per day
Light Exercise calculated calories per day
Moderate Exercise calculated calories per day
Heavy Exercise calculated calories per day
Athlete calculated calories per day

Ideal Weight: calculated

Your ideal body weight is estimated to be between calculated based on the various formulas listed below. These formulas are based on your height and represent averages so don't take them too seriously, especially if you lift weights.
G.J. Hamwi Formula (1964) calculated
B.J. Devine Formula (1974) calculated
J.D. Robinson Formula (1983) calculated
D.R. Miller Formula (1983) calculated

BMI Score: calculated

Your BMI is calculated, which means you are classified as calculated
18.5 or less Underweight
18.5 – 24.99 Normal Weight
25 – 29.99 Overweight
30+ Obese

Maximum Muscular Potential

According to Martin Berkhan's formula your maximum muscular potential is calculated at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be calculated at 10% body fat & calculated at 15% body fat. These numbers are good goals to aim for if you are bulking up!

Macronutrients

30P/35F/35C means 30% protein, 35% fats, 35% carbs
These macronutrient values reflect your maintenance calories of calculated calories per day.
Moderate Carb (30P/35F/35C)
calculated
protein

calculated
fats

calculated
carbs
Lower Carb (40P/40F/20C)
calculated
protein

calculated
fats

calculated
carbs
Higher Carb (30P/20F/50C)
calculated
protein

calculated
fats

calculated
carbs
These macronutrient values reflect your cutting calories of calculated calories per day, which is a 500 calorie per day deficit from your maintenance of calculated calories per day.
Moderate Carb (30P/35F/35C)
calculated
protein

calculated
fats

calculated
carbs
Lower Carb (40P/40F/20C)
calculated
protein

calculated
fats

calculated
carbs
Higher Carb (30P/20F/50C)
calculated
protein

calculated
fats

calculated
carbs
These macronutrient values reflect your bulking calories of calculated calories per day, which is +500 calories per day from your maintenance of calculated calories per day.
Moderate Carb (30P/35F/35C)
calculated
protein

calculated
fats

calculated
carbs
Lower Carb (40P/40F/20C)
calculated
protein

calculated
fats

calculated
carbs
Higher Carb (30P/20F/50C)
calculated
protein

calculated
fats

calculated
carbs
Note: There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.

If you would like to use this calculator on your website or blog you can simply embedded this calculator in one click. Use the below 'Generate Code' tool to get the embedded code.

Whether you're aiming to…

24 Replies
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Posts: 1
(@Oliver Tallendier)
New Member
Joined: 2 years ago

In theory, if I consume any food within my TDEE limit, can I still lose fat?

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1 Reply
Editorial Team
Admin
(@fitness)
Joined: 9 years ago

Member
Posts: 26

Per our dietitian expert: I would recommend focusing on a balanced and nutritious diet to support overall health and well-being, rather than solely relying on calorie intake to lose weight. While it is theoretically possible to lose weight while consuming any type of food within your TDEE limit, a diet that prioritizes nutrient-dense foods will generally lead to better long-term outcomes.

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Posts: 1
(@Oliver Tallendier)
New Member
Joined: 2 years ago

Thank you, this is the best TDEE calc I have used... I have a question can you explain a bit more about macro ratio for the cutting / weight loss, would it be okay to increase carb intake by 5%?

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1 Reply
Editorial Team
Admin
(@fitness)
Joined: 9 years ago

Member
Posts: 26

Glad you found the TDEE calculator helpful! To lose weight, have moderate to high protein, moderate fat, and lower carbs but increasing carb intake by 5% likely won't hurt weight loss as long as you're in a caloric deficit. Experiment to find what works best for you 🙂

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Posts: 1
(@Oliver Tallendier)
New Member
Joined: 2 years ago

Hey can you explain me the difference between your BMR and your TDEE?

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1 Reply
Editorial Team
Admin
(@fitness)
Joined: 9 years ago

Member
Posts: 26

BMR is the amount of energy your body needs to function at rest, while TDEE is the total number of calories your body burns in a day, including physical activity and exercise.

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Posts: 1
(@Oliver Tallendier)
New Member
Joined: 2 years ago

Guys this is the best calculator I have used so far with a great pdf report without asking my email 🙂 awesome!

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