TooldenTOOLDENCALCULATORSON-DEVICE
TDEE Calculator
Estimate how many calories you burn each day. Enter your age, gender, weight, height and activity level to get your TDEE, BMR and a balanced macronutrient breakdown, all computed in your browser.
HOW TO USE
- 1Enter your age and select gender on the left.
- 2Enter weight in kg or lb, and height in cm or ft, on the left.
- 3Pick the activity level that matches your weekly exercise on the left.
- 4View TDEE, BMR and daily protein, carb and fat targets on the right. Result updates live as you type.
EXAMPLE
INPUT
Age: 30, Gender: Male Weight: 80 kg, Height: 180 cm Activity: Moderately active (3–5 days/week)
OUTPUT
TDEE: 2,759 kcal/day BMR: 1,780 kcal/day Protein: 207 g · Carbs: 276 g · Fat: 92 g
FAQ
What is TDEE?
Total Daily Energy Expenditure is the number of calories your body burns in a day, including your resting metabolism and physical activity. Eating around your TDEE maintains your weight.
How is BMR calculated?
With the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men and minus 161 for women. BMR is the calories you burn at complete rest.
What macro split do you use?
A balanced 30/40/30 split of protein, carbs and fat. Protein and carbs provide 4 kcal per gram while fat provides 9 kcal per gram.
Is the result accurate?
The Mifflin-St Jeor equation is the most reliable formula for most people, but it is still an estimate. Track your weight for a few weeks and adjust your intake by 10–20% to fine-tune it.