Calculate your Total Daily Energy Expenditure (TDEE) — the total number of calories you burn per day. Includes BMR calculation, activity level adjustment, and macro split recommendations.
TDEE stands for Total Daily Energy Expenditure. It represents the total calories your body uses in a day, combining your Basal Metabolic Rate (BMR) with your activity level. Knowing your TDEE is essential for weight loss, muscle gain, or maintaining your current weight.
The most accurate formula for most people:
Uses lean body mass for greater accuracy if you know your body fat percentage:
BMR = 370 + (21.6 × lean body mass in kg)
After calculating your TDEE, get recommended macro splits for protein, carbohydrates, and fat based on your goals (weight loss, maintenance, or muscle gain).
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