TDEE Calculator
Estimate your Total Daily Energy Expenditure and get macro splits for fat loss, maintenance, and muscle gain.
How It Works
This calculator uses the Mifflin-St Jeor equation — the most validated formula for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE):
- Sedentary (×1.2) — Desk job, 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, physical job, or two-a-days
Macro breakdowns are provided for three common goals: cutting (−500 kcal), maintenance, and bulking (+300 kcal), using standard sport nutrition ratios.
Why It Matters
Knowing your TDEE gives you a calorie target to build your nutrition around — whether your goal is fat loss, maintenance, or muscle gain. SensAI factors your actual training volume and recovery data into nutrition guidance that adapts as your activity changes.
SensAI handles your nutrition automatically
Connect your wearables and let AI factor your actual training volume and recovery into daily nutrition guidance.
