TDEE Calculator: Daily Calorie and Macro Targets for Your Goal

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including everything from basic organ function to workouts and daily movement. If you have already tried our BMR Calculator, TDEE takes that same resting number and scales it up based on how active you are. This calculator goes one step further by turning your TDEE into a daily calorie target and a full macronutrient breakdown (protein, carbs, and fat) based on your specific goal, whether that is losing weight, maintaining, or building muscle. You can also check your BMI to see how your current weight compares to your height.

How This Calculator Works

This tool first estimates your BMR using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your TDEE, the same method used in our BMR Calculator. From there, your daily calorie target is adjusted based on your goal, and split into protein, carbs, and fat using the ratios below.

TDEE vs. Maintenance Calories: What’s the Difference?

“TDEE” and “maintenance calories” refer to the exact same number: the total calories your body needs each day to maintain your current weight. If you searched for a maintenance calories calculator, this is it. Select “Maintain Weight” as your goal above and your calculated TDEE becomes your daily maintenance calorie target automatically, with the macro split adjusted to match.

Disclaimer: This calculator provides an estimate based on population averages and is not a substitute for professional medical or nutritional advice. Individual metabolism and needs can vary. Consult a healthcare provider or registered dietitian before making significant changes to your diet.