TDEE Calculator: Visualize Your Ideal Daily Calorie Intake 🏃‍♂️

Adjust the values below to see your personalized nutrition plan in real-time.

Activity Level Guide

BMR (Basal Metabolic Rate)
TDEE (Total Daily Energy Expenditure)
Daily Target Calories

PFC Balance (Target)

Daily
Protein
Fat
Carbs

Calculate Your TDEE: Optimize Your Daily Calorie Intake 🏃‍♂️

Stop guessing and start tracking. Whether you are cutting fat or building lean muscle, your success depends on understanding your energy balance.

This tool calculates your Total Daily Energy Expenditure (TDEE)—the exact number of calories you burn daily based on your age, body metrics, and activity level. Beyond the baseline, it provides a precise macro breakdown (Protein, Fats, and Carbs) tailored to your specific fitness objectives. 🥗

💡 How It Works

Effective body composition management requires data, not intuition. Input your metrics to determine:

  • BMR (Basal Metabolic Rate): The calories your body requires to function at rest.
  • TDEE (Total Daily Energy Expenditure): Your total daily caloric burn, including all physical activity.
  • Target Macros: The specific grams of Protein, Fat, and Carbs required to reach your goal.

📘 Optimization Tips

Precision yields results. Follow these guidelines for the most accurate data:

  • Audit Your Activity Level: Most users overestimate their daily movement. If you work a desk job and exercise a few times a week, "Sedentary" or "Lightly Active" provides the safest baseline.
  • Define Your Objective:
    • Lose Weight: Automatically applies a 500-calorie deficit for sustainable fat loss.
    • Build Muscle: Adds a 300-calorie surplus to fuel muscle synthesis while minimizing fat gain.
  • Visualize Your Plate: Use the macro chart to understand your daily nutrient density at a glance.

🧐 FAQ

Which formula does this tool use? We utilize the Mifflin-St Jeor Equation, currently recognized as the gold standard for estimating BMR in healthy adults.

Why is protein higher in "Weight Loss" mode? High protein intake during a calorie deficit is critical. It preserves lean muscle mass and increases satiety, helping you stay full while your calories are low.

Is this calculation 100% accurate? No online calculator can account for your exact hormonal health or precise body composition. Use these numbers as a data-driven starting point. Track your progress for two weeks and adjust your intake based on the trend you see on the scale.

📊 The Math of Weight Loss

One pound of body fat contains roughly 3,500 calories. By subtracting 500 calories from your TDEE daily, you create a 3,500-calorie weekly deficit. This results in losing approximately one pound per week—the industry standard for healthy, sustainable weight loss. 💪