TDEE Calculator (Total Daily Energy Expenditure)
Determine how many calories your body expends each day across basal metabolism, physical activity, and digestion using FAO/WHO physical activity multipliers. Read the full formula breakdown on our Calculation Methodology page.
Based on BMR of 1,728 kcal + Moderately Active activity factor (1.55x).
Calorie Targets for Your Specific Goal
A 500 kcal deficit produces roughly 1 lb (~0.45 kg) of fat loss per week safely without slowing down thyroid hormones.
Consuming 100% of your TDEE keeps body weight stable while fueling intense athletic training and hormonal recovery.
A conservative 250–300 kcal surplus optimizes Muscle Protein Synthesis (MPS) with minimal adipose tissue gain.
The 4 Physiological Pillars of TDEE
Basal Metabolic Rate
Vital organ functioning (brain, liver, kidneys, heart) at rest.
Non-Exercise Activity
Subconscious movement: fidgeting, walking to the car, standing, and posture.
Thermic Effect of Food
Energy burned to digest nutrients. Protein has the highest TEF (20–30%).
Exercise Activity
Intentional gym sessions, weight training, running, and cardio.
Generate a 7-Day Plan at Your TDEE Target
Get personalized daily meals portioned to your target calories with complete macros and local grocery pricing.
Generate 7-Day Meal Plan