onlinecalculator.me

Free online TDEE calculator

TDEE (total daily energy expenditure) is how many calories you burn in a day, activity included. This calculator estimates yours and recommends a calorie target for your weight goal.

Don't know your BMR? Use the BMR calculator first.

TDEE
— kcal
Maintenance calories
Daily target
— kcal
Macros (30/40/30)
Protein: — g
Carbs: — g
Fat: — g
About this calculator

How to use

  1. Get your BMR from the BMR calculator.
  2. Enter it in the BMR field.
  3. Choose your activity level.
  4. Set a weight goal.
  5. Read TDEE, your calorie target, and macros.

The formula

TDEE = BMR × activity multiplier
Target = TDEE + (goal lb/week × 500 kcal)
Activity levelMultiplier
Sedentary1.2
Lightly active1.375
Moderately active1.55
Very active1.725
Extra active1.9

Macros (30/40/30 split):

Protein (g) = target × 0.30 / 4
Carbs (g)   = target × 0.40 / 4
Fat (g)     = target × 0.30 / 9

Worked example

BMR: 1,780 kcal. Moderately active. Goal: lose 1 lb/week.

  • TDEE: 1,780 × 1.55 = 2,759 kcal (maintenance)
  • Target: 2,759 − 500 = 2,259 kcal
  • Protein: 2,259 × 0.30 / 4 ≈ 169 g
  • Carbs: 2,259 × 0.40 / 4 ≈ 226 g
  • Fat: 2,259 × 0.30 / 9 ≈ 75 g

Notes

  • Sources: Harris & Benedict (1918); Mifflin (1990). Activity multipliers from widely published nutrition literature.
  • TDEE is an estimate. Track your weight weekly for two weeks and adjust calories by ±200 kcal if the result doesn’t match expectations.

Frequently asked

What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a day, accounting for activity. It equals your BMR multiplied by an activity factor. Eating at TDEE maintains your weight; eating below causes weight loss; eating above causes weight gain.
What activity level should I choose?
Sedentary: desk job, no intentional exercise. Lightly active: 1–3 days/week of light exercise. Moderately active: 3–5 days/week of moderate exercise. Very active: 6–7 days/week of hard exercise. Extra active: physical job or twice-daily workouts. Most people overestimate their activity level — if unsure, go one level lower.
Where do I get my BMR?
Use the BMR calculator to compute it. Enter that result in the BMR field here. The most common formula is Mifflin-St Jeor; use whichever you prefer.
How much can I safely cut or add?
A 500 kcal/day deficit or surplus equals roughly 1 lb/week of change. More than 1,000 kcal/day deficit is generally not recommended — it risks muscle loss and nutrient deficiency. The calculator enforces a 1,200 kcal/day minimum.
What is the macro split based on?
30% protein, 40% carbohydrates, 30% fat — a balanced macronutrient split used as a general starting point. Protein is 4 kcal/g, carbs are 4 kcal/g, fat is 9 kcal/g.