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TDEE & Daily Calorie Calculator

Calculate your Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and daily macro calorie targets.

Quick Scenarios
Choose metric or imperial units.
Biological sex influences baseline metabolic formulas.
Age in years.
Your current body weight.
Your height.
Your weekly physical activity and exercise routine.
Calorie adjustment based on your target body composition goal.

Daily Target: 2,678.00 kcal

To meet your fitness goal, consume approximately 2,678.00 calories per day split across 201g protein, 268g carbs, and 89g healthy fats.

Target Daily Calories 2,678.00 kcal/day
Maintenance Calories (TDEE) 2,678.00 kcal/day
Basal Metabolic Rate (BMR) 1,728.00 kcal/day
Daily Protein Target 201g (30%)
Daily Carbohydrates Target 268g (40%)
Daily Fats Target 89g (30%)

GetCalcu Methodology & Editorial Standards

Every calculation formula on GetCalcu is peer-reviewed against official industry standards (CFPB, IRS Title 26, NIST, ISO 80000, and CDC guidelines).

Reviewed by: GetCalcu Editorial & Mathematical Board
Last Verified: September 2026
Accuracy Policy: In-browser deterministic computation
Feedback: Report an issue

Understanding TDEE, BMR, and Macro Calorie Targets

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, encompassing your resting metabolic rate, physical activity, and food digestion.

BMR vs TDEE

Basal Metabolic Rate (BMR) represents the energy expended simply to keep your vital organs functioning at complete rest. TDEE multiplies BMR by your activity level to establish your true maintenance calories.

How to Adjust Calories for Weight Loss or Muscle Gain

Consuming 500 calories below your TDEE creates a deficit leading to approximately 1 pound of weight loss per week (3,500 kcal deficit = 1 lb fat). Conversely, a 250-500 calorie surplus supports muscle hypertrophy with minimal fat gain.

How to Use the TDEE & Daily Calorie Calculator

  1. Step 1: Select Metric (kg/cm) or Imperial (lbs/in) units.
  2. Step 2: Enter your age, gender, weight, and height.
  3. Step 3: Select your weekly activity level and primary fitness goal.
  4. Step 4: Read your BMR, TDEE, target daily calories, and suggested macronutrient split.
Formula: BMR (Mifflin-St Jeor) = (10 × kg) + (6.25 × cm) − (5 × age) + (5 or −161) | TDEE = BMR × Activity

Real-World Worked Examples

Moderate Active Male (Weight Loss)

Input: Age: 28, Male, 75kg, 178cm, Moderate Activity, -500 kcal Goal

Result: TDEE: ~2,580 kcal | Target: 2,080 kcal/day (156g Protein, 208g Carbs, 69g Fat)

Sedentary Female (Maintenance)

Input: Age: 32, Female, 65kg, 165cm, Sedentary, Maintain Goal

Result: TDEE: ~1,650 kcal | BMR: ~1,375 kcal

Frequently Asked Questions

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn each day through basal metabolism, daily movement, digestion, and exercise.

How accurate is the Mifflin-St Jeor formula?

The Mifflin-St Jeor formula is widely recognized in clinical dietetics as one of the most reliable equations for estimating BMR in healthy individuals within 5-10% of metabolic chamber tests.

How many calories should I cut to lose 1 pound per week?

A caloric deficit of 500 calories per day equals 3,500 calories per week, which corresponds to approximately 1 pound of fat loss per week.