Calculate Your Daily Calorie Needs
TDEE, basal metabolic rate, BMI, and macronutrients in a single calculation. Free and based on scientific formulas.
Calculate Your TDEE
Enter your details to calculate your daily calorie needs using the most accurate formulas
Macronutrient Breakdown
Meal Plan
Three simple steps
Calculate your calorie needs in less than a minute
Enter Your Data
Fill in the form with your gender, age, weight, height, and activity level. You can also add your body fat percentage for an even more accurate calculation.
Calculate TDEE
The calculator processes your data using the Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas to estimate your total daily energy expenditure.
Discover Your Macros
Get your TDEE, BMR, BMI, and the optimal breakdown of protein, carbs, and fat based on your goal: weight loss, maintenance, or muscle gain.
Choose your goal
Personalized nutrition strategies for every objective
Weight Loss
Calculate the ideal calorie deficit to lose weight in a healthy and sustainable way while preserving muscle mass.
Learn MoreMaintenance
Maintain your ideal weight with the right calorie intake and a balanced macronutrient distribution.
Learn MoreMuscle Gain
Achieve a controlled calorie surplus to promote muscle growth with the right protein intake.
Learn MorePopular Guides
Science-based insights on nutrition, metabolism, and body composition
TDEE Calculation
Complete guide to calculating your total daily energy expenditure using scientific formulas.
Basal Metabolic Rate
Learn what BMR is and how it affects your resting calorie burn every day.
BMI Calculator
Calculate your body mass index and find out which category you fall into according to the WHO.
Daily Calories
How many calories do you need per day? The complete guide based on gender, age, and goal.
Calorie Deficit
How to create an effective calorie deficit to lose fat without compromising your metabolism.
Macronutrients
The guide to splitting protein, carbs, and fat for every type of goal.
FAQ About TDEE and Calories
Answers to the most common questions about calorie needs and metabolism
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It is calculated by multiplying your Basal Metabolic Rate (BMR) by a factor based on your physical activity level. Our calculator uses the Mifflin-St Jeor formula, which is considered the most accurate by the scientific community.
BMR (Basal Metabolic Rate) represents the calories your body burns at rest to maintain vital functions such as breathing, circulation, and body temperature. TDEE, on the other hand, also includes all calories burned during daily physical activities. TDEE is always higher than BMR and represents your actual daily calorie requirement.
To lose weight in a healthy and sustainable way, it is recommended to create a calorie deficit of 15-20% relative to your TDEE. For example, if your TDEE is 2000 kcal, you should consume about 1600-1700 kcal per day. Avoid overly aggressive deficits, as they can slow down your metabolism and cause muscle mass loss.
Macronutrients (protein, carbs, and fat) are calculated based on your target calories and the type of activity you do. For maintenance, a split of about 30% protein, 40% carbs, and 30% fat is recommended. For weight loss, it is preferable to increase protein to 35% and reduce carbs to 35%, keeping fat at 30%.
Yes, the Mifflin-St Jeor formula is considered the most accurate for estimating basal metabolic rate according to the American Dietetic Association. It has a margin of error of 5-10% compared to indirect calorimetry. For even more precise results, you can enter your body fat percentage in the calculator to also activate the Katch-McArdle formula.