TDEE Calculator
Total Daily Energy Expenditure – calculate your real caloric burn based on occupation, steps, and workouts.
Input Parameters
Recommended for accurate fat loss: Most people with desk jobs select "Moderate" because they exercise 3 times a week. Standard multipliers add 600–800 kcal every day, vastly exceeding the real workout expenditure.
Katch-McArdle Formula (Lean Mass Driven)
Enter your parameters to view professional recommendations.
🔥 Daily Energy Expenditure Breakdown
🎯 Caloric Targets & Weight Change Forecast
Metabolic Safety Floor Active: Caloric intake is capped at your BMR ({bmr} kcal) to prevent metabolic slowdown, muscle wasting, and hormonal imbalance.
🥗 Macronutrient Recommendations for Selected Goal
Scientific Methodology & Formula
TDEE encompasses all energy expended over a 24-hour cycle, factoring in your basal metabolism, physical activity, and dietary thermogenesis.
ui.faq
What is the difference between BMR and TDEE?
BMR is your baseline expenditure at total rest, whereas TDEE includes all occupational and physical activities, plus digestion.
Why do standard TDEE calculators overestimate calorie needs?
Most people with desk jobs select "Moderate" because they exercise 3 times a week. Standard multipliers add 600–800 kcal every day, vastly exceeding the real workout expenditure.
What is NEAT and why does it matter?
NEAT (Non-Exercise Activity Thermogenesis) is all unstructured movement outside the gym—steps, fidgeting, standing. It can vary by over 1,000 kcal daily between individuals.