TDEE Calculator
Estimate your Total Daily Energy Expenditure — the total calories your body burns in a day. It’s the number every calorie goal is built on.
Moderate exercise 3–5 days/week
What is TDEE?
TDEE stands for Total Daily Energy Expenditure: all the calories you burn in a day, including rest, digestion, and movement. It’s your maintenance level — eat that much and your weight holds steady. Eat below it to lose weight, above it to gain.
How TDEE is calculated
We start with your BMR (the calories you’d burn at complete rest, via the Mifflin-St Jeor equation) and multiply by an activity factor — from 1.2 for a desk-bound day up to 1.9 for very physical work or twice-daily training. The result is your estimated daily burn.
Knowing the number is step one
Your TDEE tells you how much to eat. The harder part is keeping track of what you actually eat against it — every meal, every day. MacroThis does that part for you: say what you ate and it tallies the calories and macros automatically, so you can see where you land without logging anything by hand.
These calculators provide general estimates using standard formulas (Mifflin-St Jeor) and common defaults. They are not medical, dietetic, or fitness advice. For guidance specific to you, talk to a doctor or registered dietitian.