How to Use the TDEE Calculator
Estimate your daily calorie needs and get personalized nutrition recommendations with our TDEE Calculator!
- Enter your age, gender, height, weight, and activity level
- Click Calculate to see your Total Daily Energy Expenditure (TDEE)
- Review your personalized calorie and macronutrient recommendations
- Use the tips and resources to help you reach your health and fitness goals
Food Lookup & Nutrition Facts
Instantly search for foods and view detailed nutrition facts! Our Food Lookup tool helps you find calories, macros, and micronutrients for thousands of foods, making meal planning and tracking easier than ever.
- Search for foods by name or keyword
- View calories, protein, carbs, fat, fiber, and more
- Get nutrition facts for packaged and restaurant foods
- Use results to plan meals or track your intake
Weekly Meal Planner & Nutrition Tracker
Plan your week with our interactive Meal Planner! Easily create, copy, and organize meals, set nutrition targets, track calories, macros, and cost, and export your plan to Excel. Perfect for healthy eating, budgeting, and reaching your fitness goals.
- Build and customize your weekly meal plan
- Track calories, protein, carbs, fat, fiber, sugar, and sodium
- Set your nutrition targets and compare daily totals
- Manage food costs and prep time
- Export your meal plan to Excel for easy shopping and prep
Health & Nutrition Tips
- Stay hydrated—drink plenty of water throughout the day.
- Eat a balanced diet with a variety of whole foods.
- Incorporate regular physical activity into your routine.
- Get enough sleep to support recovery and overall health.
- Practice mindful eating—pay attention to hunger and fullness cues.
- Limit sugary drinks and highly processed foods.
- Seek support from friends, family, or a health professional when making lifestyle changes.
- Consistency is key—small, sustainable changes add up over time.
About BMI (Body Mass Index)
BMI is a simple calculation using height and weight to estimate body fat. It is commonly used to categorize individuals as underweight, normal weight, overweight, or obese.
- BMI Formula:
BMI = weight (kg) / [height (m)]2orBMI = 703 × weight (lbs) / [height (in)]2 - Categories: Underweight (<18.5), Normal (18.5–24.9), Overweight (25–29.9), Obese (30+)
How you feel in your body is more important than chasing a specific BMI score. Focus on your well-being, energy, and confidence at your weight.
Frequently Asked Questions
- What is TDEE?
- TDEE stands for Total Daily Energy Expenditure, which is the total number of calories you burn each day.
- Why is knowing my TDEE important?
- Knowing your TDEE helps you set realistic goals for weight loss, maintenance, or muscle gain.
- How accurate is this calculator?
- This calculator provides an estimate based on your input. For best results, combine it with professional advice and track your progress.
- What formula does this calculator use?
-
BMR (Mifflin-St Jeor Equation):
Metric units: For men:BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)For women:BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)Imperial units: For men:BMR = 88.362 + (6.24 × weight in lbs) + (12.7 × height in inches) - (5.677 × age in years)For women:BMR = 447.593 + (4.35 × weight in lbs) + (4.7 × height in inches) - (4.330 × age in years)TDEE = BMR × Activity Multiplier Activity multipliers: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9) If body fat % is provided, the Katch-McArdle formula is used:
Metric:BMR = 370 + (21.6 × lean mass in kg)
Imperial:BMR = 370 + (9.8 × lean mass in lbs) - Can I use this calculator for bulking or cutting?
- Yes! The calculator provides calorie and macro recommendations for weight loss (cutting), maintenance, and muscle gain (bulking).
- What if my activity level changes?
- You can recalculate your TDEE at any time if your activity level, weight, or goals change.
- Is my data stored?
- No, your data is not stored or shared. All calculations are performed in your browser session for privacy.
Amazon Recommendations
Curated picks to help you on your nutrition and fitness journey. These are products I use, love, and recommend for making healthy living easier and more enjoyable.
Kitchen EssentialsFor the Home Chef
Nicewell Digital Food Scale 4.6
Accurately measure ingredients for cooking, baking, and meal prep. Stainless steel platform, easy-to-read LCD, precise graduation.
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Food Processor 4.7
Versatile food processor for chopping, slicing, shredding, and pureeing. Speeds up meal prep and handles tough ingredients with ease.
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Fitbit Inspire 3 4.4
Track activity, heart rate, sleep, and stress. Includes 6-month Fitbit Premium for personalized insights and guidance.
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Garmin Watch 4.8
GPS running and fitness watch with advanced health metrics, long battery life, and rugged design.
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Apple Watch 4.7
Comprehensive fitness and health tracking, notifications, and seamless iPhone integration. Track workouts, heart rate, sleep, and more.
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Treadmill 4.6
Compact treadmill for home workouts with adjustable speed and incline. Quiet motor, easy storage, and digital display.
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Standing Desk 4.7
Adjustable height standing desk for improved posture and energy. Spacious surface, sturdy frame, and easy to switch between sitting and standing.
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Gym Bag 4.7
Spacious, durable gym bag with multiple compartments for shoes, clothes, and accessories. Water-resistant and easy to carry.
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Apple AirPods 4.8
Wireless earbuds with clear sound, long battery life, and seamless Apple device integration. Sweat and water resistant for workouts.
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Lifting Belt 4.8
Supportive lifting belt for weight training and powerlifting. Adjustable fit, durable materials, and comfortable for heavy lifts.
View on AmazonEnergy & HydrationStay Fueled & Refreshed
Water Bottle 4.8
Durable, leak-proof water bottle with time markers for daily hydration goals. BPA-free, easy to carry, and fits most cup holders.
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Shaker Bottle 4.7
Leak-proof shaker bottle for protein shakes and supplements. Includes mixing ball for smooth blends, BPA-free, and easy to clean.
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Gorilla Mind Energy Drink 4.6
Zero sugar, clean energy, and great flavors. Perfect for pre-workout or an afternoon pick-me-up.
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Gorilla Mode Pre Workout 4.7
Pre-workout for energy, focus, and endurance. Mixes easily, no crash, great flavors.
View on AmazonSupplementsSupport Your Wellness
Creatine Monohydrate 4.7
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Whey Protein Isolate 4.7
High-quality protein for muscle recovery and growth. Low carb, mixes easily, great taste.
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Dunkin Protein 4.7
Protein powder with Dunkin flavor. Mixes well, smooth texture, great for coffee.
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Meta Mucil 4.8
Fiber supplement for digestive health and regularity. Easy to mix, gentle on the stomach.
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CoQ10 4.8
Supports heart health, cellular energy, and antioxidant protection. Easy to swallow, trusted brand.
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Zinc Supplement 4.7
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Magnesium Supplement 4.8
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Vitamin D3 Supplement 4.8
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View on AmazonFind trusted articles, guides, and tools to help you learn more about nutrition, energy expenditure, healthy eating, and fitness. These resources can support your journey to better understand your daily needs and make informed decisions about your health and wellness.
Resources
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Understanding Energy Expenditure:
Energy Expenditure: Components and Measurement (NIH/PMC)Science behind energy expenditure and metabolism, TDEE calculation, and its importance for health and nutrition planning. -
Physical Activity and Energy Expenditure:
Physical Activity and Energy Expenditure (NIH/PMC)Relationship between physical activity and energy expenditure, impact of activity types and intensities. -
Energy Balance and Obesity:
Energy Balance and Obesity (NIH/PMC)Concept of energy balance, its role in obesity, and strategies for healthy body composition. -
Dietary Reference Intakes: Energy:
Dietary Reference Intakes for Energy (NCBI)Detailed information on dietary reference intakes for energy, recommendations, and scientific background. -
Estimating Calorie Needs:
Estimating Calorie Needs (NCBI)Methods for estimating daily calorie requirements, equations, and personalization factors. -
Nutrition and Metabolism:
Nutrition and Metabolism (NCBI)Overview of nutrition and metabolism, nutrient processing, and health impact. -
The Fitness Wiki:
The Fitness WikiCommunity-driven resource for fitness, nutrition, training, and healthy lifestyle guides. -
MyFitnessPal:
MyFitnessPal Nutrition & Fitness TrackerPopular app for tracking food, exercise, calories, macros, and progress. -
MacroFactor:
MacroFactor Nutrition & Coaching AppNutrition and coaching app with adaptive recommendations and progress tracking. -
Eat This Much:
Eat This Much Automated Meal PlannerAutomated meal planning tool for personalized meal plans, recipes, and grocery lists. -
Dietary Guidelines for Americans 2025 Advisory Committee Report:
2025 Advisory Committee Report (DietaryGuidelines.gov)Latest evidence-based recommendations for healthy eating patterns and nutrition policy. -
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements:
The Essential Guide to Nutrient Requirements (National Academies)Comprehensive information on nutrient requirements and dietary reference intakes. -
Dietary Reference Intakes for Sodium and Potassium:
Sodium and Potassium Reference Intakes (National Academies)Recommended intake levels for sodium and potassium, health impacts, and guidance. -
Dietary Reference Intakes for Energy (National Academies):
Energy Reference Intakes (National Academies)Scientific recommendations for energy requirements across age groups and activity levels. -
TDEE Calculator (tdeecalculator.net):
tdeecalculator.netOnline tool for calculating TDEE based on personal data and activity level. -
TDEE Calculator (calculator.net):
calculator.net/tdee-calculator.htmlReliable online TDEE calculator with detailed breakdowns and explanations.