Free TDEE Calculator

Step 1 of 2

Your Details

Used to estimate your Basal Metabolic Rate — calories burned at complete rest.

Sex

Age

Weight (lbs)

Height

Body Fat % (optional — enables Katch-McArdle formula)

Step 2 of 2

Activity Level

This is about your entire day, not just gym time. Someone who trains hard but sits at a desk 10 hours is still mostly sedentary.

🪑 Sedentary×1.2

Desk job, driving to work, little to no exercise. The majority of your day is spent sitting.

🚶 Lightly Active×1.375

Desk job but you walk a bit and do light exercise 1-3 days/week. Or an active job with no gym.

🏃 Moderately Active×1.55

Exercise 3-5 days/week at moderate intensity. Or a moderately physical job + occasional training.

🏋️ Very Active×1.725

Hard training 6-7 days/week, or a physical job (construction, warehouse) combined with exercise.

⚡ Extremely Active×1.9

Intense daily training (2x/day or competitive athlete) combined with a very physical job.

Your Total Daily Energy Expenditure

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calories per day

This is your estimated maintenance — eating this amount keeps your weight stable.

⚡ Where Your Calories Go

Your body burns energy in 3 ways. Understanding this helps you make smarter decisions.

BMR

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Activity

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TEF

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■ BMR = Basal Metabolic Rate (organs, breathing, brain) ■ Activity = Exercise + daily movement (NEAT + EAT) ■ TEF = Thermic Effect of Food (~10% of intake)

🔬 Three Formulas Compared

We show all three so you can see where the consensus is. Most accurate depends on your body composition.

🎯 Goal-Based Targets

Your TDEE is your maintenance. Adjust based on what you're trying to achieve.

Weekly Calorie Budget

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calories per week at maintenance

Thinking weekly gives flexibility. A lighter Monday and a bigger Friday dinner can balance out — what matters is the weekly average.

📍 What's Next?

🧮

Get Your Macros

Now that you know your TDEE, split it into protein, carbs, and fat targets.

Macro Calculator →

🥩

Optimize Your Protein

Get a science-backed protein range with food examples and per-meal targets.

Protein Calculator →

📐 Show All The Math

Numbers are just the start.

FuelPlate coaching takes your TDEE, builds your macros, plans your meals, and keeps you accountable — with food you actually enjoy.

Explore Coaching →