TDEE Calculator
Estimate your Total Daily Energy Expenditure and see example macro splits for fat loss, maintenance, and muscle gain.
How It Works
This calculator uses the Mifflin-St Jeor equation to estimate Basal Metabolic Rate (BMR). It then multiplies BMR by an activity factor to estimate Total Daily Energy Expenditure (TDEE):
- Sedentary (×1.2) Desk job, with little to no exercise.
- Lightly Active (×1.375) Light exercise 1–3 days per week.
- Moderately Active (×1.55) Moderate exercise 3–5 days per week.
- Very Active (×1.725) Hard exercise 6–7 days per week.
- Extremely Active (×1.9) Very hard exercise, a physical job, or two training sessions per day.
The macro breakdowns illustrate three common goals: cutting (−500 kcal), maintenance, and bulking (+300 kcal). They are starting estimates, not individualized medical or nutrition advice.
Why It Matters
A TDEE estimate gives you a starting calorie target for fat loss, maintenance, or muscle gain. Track your real results over time and adjust from that evidence, because individual needs can differ from any formula.
Pair your nutrition target with a training plan
SensAI creates personalized workouts around your goals, schedule, equipment, performance, and recovery.
