TDEE Calculator: Your Daily Calorie Requirements
Calculate your Total Daily Energy Expenditure and find out exactly how many calories your body needs.
Your Energy Expenditure Results
BMR (Basal Metabolic Rate):
calories/day
Calories your body needs at complete rest
TDEE (Total Daily Energy Expenditure):
calories/day
Calories your body burns daily with activity
Calories for Your Goal:
calories per day
Recommended Macronutrient Distribution:
Carbohydrates (50%)
g ( cal)
Protein (25%)
g ( cal)
Fat (25%)
g ( cal)
Important Health Disclaimer
The TDEE Calculator is designed for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The calorie recommendations provided are general guidelines based on common formulas used in nutrition science.
Individual calorie needs may vary significantly based on factors including medical conditions, pregnancy, metabolic disorders, and detailed body composition that this calculator cannot account for. Always consult with a registered dietitian, nutritionist, or healthcare provider before making significant changes to your diet or nutrition plan.
Extreme calorie restriction can be dangerous. Never consume fewer than 1,200 calories per day for women or 1,500 calories per day for men without medical supervision.
Understanding Your Total Daily Energy Expenditure
The ToolMasteryHub TDEE Calculator is a comprehensive tool that calculates your Total Daily Energy Expenditure—the total number of calories your body burns throughout the day. Understanding your TDEE is essential for effective weight management, fitness planning, and nutritional optimization.
How TDEE is Calculated
Your TDEE is calculated in two main steps:
- Basal Metabolic Rate (BMR) - First, we calculate your BMR using the Mifflin-St Jeor equation, which is considered the most accurate for most people. This represents the calories your body needs to maintain basic functions at rest.
- Activity Multiplier - Then we multiply your BMR by an activity factor based on your typical daily activity level to determine your total daily energy expenditure.
Why Use Our TDEE Calculator?
- Science-Based Formulas - Uses the Mifflin-St Jeor equation, which research shows is more accurate than older formulas
- Personalized Results - Accounts for your specific age, gender, height, weight, and activity level
- Goal-Oriented - Provides calorie targets based on whether you want to lose, maintain, or gain weight
- Macronutrient Breakdown - Includes recommended carbohydrate, protein, and fat distribution
- Flexible Units - Works with both metric (cm/kg) and imperial (inches/lbs) measurements
Using Your TDEE Results Effectively
Your TDEE results can guide your nutrition planning in several ways:
- Weight Maintenance - Consuming your TDEE amount will generally maintain your current weight
- Weight Loss - Creating a calorie deficit by consuming less than your TDEE will promote weight loss
- Muscle Gain - Consuming more than your TDEE while resistance training will support muscle growth
- Athletic Performance - Properly fueling your body based on your TDEE can optimize performance
- Metabolic Health - Understanding your energy needs helps maintain stable blood sugar and energy levels
Important Considerations
- TDEE calculators provide estimates, not exact measurements
- Individual metabolism can vary by 10-20% from predicted values
- Your TDEE changes as your weight, activity level, and age change
- Factors like stress, sleep quality, and hormonal balance can affect your actual energy expenditure
- For weight loss, gradual approaches (500 calorie deficit) are typically more sustainable than extreme restrictions
- Regular reassessment is recommended as your body adapts to diet and exercise changes
Try our free TDEE Calculator today to determine your personal energy requirements and take a significant step toward reaching your health and fitness goals!