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TDEE Calculator

Calculate Total Daily Energy Expenditure for weight management

🏋️‍♂️ Health & Fitness ✅ Free to Use

⚡ TDEE Calculator

Estimate your daily calories and macronutrient targets for fat loss, maintenance, or muscle gain. Data stays in your browser.

Name Units Sex Age

Height (cm) Weight (kg) Body Fat % (optional) Activity level Custom multiplier

Formula Goal Rate (kg/week)

BMR

1730 kcal

Basal Metabolic Rate — calories burned at rest

TDEE (maintenance)

2379 kcal

Daily energy expenditure with activity

Daily target (maintain)

2379 kcal

Adjusted by 0 (maintain)

Activity multiplier

×1.38

Used multiplier for TDEE

Protein

90–135 g / day

(~1.2-1.8 g/kg)

Fat

53–93 g / day

20–35% of kcal

Carbs (approx)

~341 g carbs (example using 135g protein & 53g fat)

Adjust protein/fat to change carbs.

Maintaining weight — no timeline.

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