TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food (digestion).

How is BMR calculated?

BMR is calculated using the Mifflin-St Jeor equation: For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. If body fat percentage is known, the Katch-McArdle formula can be used instead: BMR = 370 + 21.6 × lean body mass(kg).

How many calories should I eat to lose weight?

For safe weight loss, aim for a deficit of 500-750 calories below your TDEE, which typically results in losing 0.5-1kg (1-2 lbs) per week. Never go below 1200 calories for women or 1500 for men without medical supervision.

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes BMR plus all additional calories burned through daily activity, exercise, and digesting food. TDEE is always higher than BMR.

How do I calculate my macros for muscle gain?

For muscle gain, eat at a calorie surplus of 250-500 calories above your TDEE. A common macro split is 30-35% protein (1.6-2.2g per kg bodyweight), 45-55% carbohydrates, and 20-25% fat. This calculator provides personalized macro breakdowns based on your goals.

What is calorie zigzag cycling?

Calorie zigzag cycling alternates between higher and lower calorie days while maintaining the same weekly calorie average. This approach can help prevent metabolic adaptation, reduce hunger on low-calorie days, and make dieting more sustainable long-term.

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TDEE & Macro Calculator

Calculate your Total Daily Energy Expenditure and get a personalized macronutrient breakdown based on your goals.

Your Information

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Biological Sex

Age30 years

Weight70 kg

Height175 cm

Body Fat %(Optional)

Activity Level

Goal

Target Weight

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BMR

1,649 kcal

TDEE

2,556 kcal

BMI

22.9 - Normal

152540

TDEE & Macro Calculator

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BMIBody Mass Index

TDEE & Macro Calculator

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BMIBody Mass Index

BMI

BMI