TDEE Calculator
Calculate your Total Daily Energy Expenditure and personalized calorie goals
Personal Information
Activity Level
Sedentary: Desk job, minimal physical activity
Lightly Active: Light exercise or sports 1-3 days/week
Moderately Active: Moderate exercise or sports 3-5 days/week
Very Active: Hard exercise or sports 6-7 days/week
Extra Active: Very hard exercise, physical job, or training twice a day
Your Results
0
BMR (Basal Metabolic Rate)
0
TDEE (Total Daily Energy Expenditure)
Calorie Goals
Aggressive Weight Loss
0
-20% deficit
Mild Weight Loss
0
-10% deficit
Maintenance
0
Maintain weight
Lean Gain
0
+5% surplus
Muscle Gain
0
+15% surplus
Recommended Macros (for maintenance)
0g
Protein (25%)
0g
Carbs (45%)
0g
Fat (30%)