TDEE Calculator: Find Your Total Daily Energy Expenditure

Hi Tom,
What happened to the old TDEE calculator that I found via Reddit? Did you guys discontinue it? I really liked the everyday tracker feature in it. Do you have any plans to bring it back anytime soon?

Thank you,

I love this calculator and pdf report thank you Fitnessvolt!

Excellent stuff! For Cutting can I add more protein and cut more carbs?

Unsure what I should pick in terms of Activity level...I feel I am somewhere between moderate and heavy. I will post my normal weekly activity:

Strength Training Workouts are short but intense, 20-25 minutes with typically 40-55 seconds of work followed by 5-20 second rest periods depending on the week and what I am training for that week. I do that 4 times a week training legs, chest, back, arms/shoulders on a 2 on, 1 off, 2 on, 2 off weekly cycle. These workouts are followed by intense slamball finishing work with a 20, 30 or 40 lb slamball(overhead slams) doing AMRAP for 5 minutes. Heart rate usually is in the 145-160 range after that.

Typically walk 14-15K steps a day at a pace of between 2.5-3.0 mph while working on my walking pad and then do 40 minutes of elliptical work 5-6 days a week at a pace of about 4 mph, which pushes my heart rate to around 135-140 bpm once I am done.

What would you consider that type of activity level? Moderate or Heavy?

I am 49 years old, 5'8" tall and weigh 179 lbs. I have a thick, fairly muscular build(due to years of heavy weight training) and estimated 15% BF based on calipers and tape measurement calculations. Waist is around 33.8 inches. My upper 4 abs are very visible, lower abs are still covered by some fat which seems to be dwindling every day. Goal is to hit 165 lbs by early May, what would be the best path to get there in terms of calories/day. Also carb cycle weekly: HC(2300 cals), MC(2200 cals), LC (2064 cals), LC(2064 cals), HC(2300 cals), LC(2064 cals), LC(2064) with high carb days being Legs and Arms/Shoulder, Medium Carb being chest and lower carb being back day. All 3 non lifting days are low carb days.

Do those calorie counts seem about right or are they too low? There are days when I am pretty hungry, but most days I am able to stay on track since I build out meal plans for the week ahead of time and have thing measured to the gram.