What is TDEE and why is it important?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including exercise and daily activities. Knowing your TDEE helps you set accurate calorie goals for weight loss, maintenance, or muscle gain.

How accurate are online calorie calculators?

Online calculators using the Mifflin-St Jeor equation are typically accurate within 10% for most people. For best results, use the calculated values as a starting point and adjust based on your actual progress over 2-3 weeks.

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain vital functions. TDEE includes BMR plus all calories burned through daily activities and exercise, making it your total daily calorie burn.

Free Nutrition Calculators & Tools | TDEE, BMR, Macros, BMI

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) - the number of calories you burn per day. Uses the accurate Mifflin-St Jeor equation combined with your activity level to determine your maintenance calories.

Gender

Male Female

Age (years)

Weight

Height

Activity Level

Sedentary

Little or no exercise

×1.2

Light

1-3 days/week

×1.375

Moderate

3-5 days/week

×1.55

Active

6-7 days/week

×1.725

Very Active

Physical job

×1.9

BMI Calculator

Calculate your Body Mass Index (BMI) to understand your weight category. BMI is a useful screening tool, though it doesn't account for muscle mass or body composition.

Macro Calculator

Calculate your optimal macronutrient intake based on your calorie goal and diet preference. Macros are calculated using the 4-4-9 rule: protein and carbs provide 4 calories per gram, fat provides 9.

Nutrition Guides & Resources

The 4-4-9 Rule Explained

Master the fundamental rule of nutrition: understand how protein, carbs, and fats contribute calories to your diet with our interactive guide.

Interactive calorie calculator
Practical meal examples
Scientific explanation

Learn the 4-4-9 Rule

Complete TDEE Guide

Deep dive into Total Daily Energy Expenditure: learn how BMR, activity level, and thermic effect of food determine your calorie burn.

Full TDEE breakdown
BMR formulas explained
Zigzag calorie cycling

Read TDEE Guide

10,000 Steps Calorie Guide

Discover how many calories you really burn walking 10,000 steps based on your weight, pace, and terrain. Plus tips to maximize calorie burn.

Personalized calculations
Weight-based estimates
Walking tips & benefits

Calculate Step Calories

12-3-30 Workout Guide

Learn about the viral 12-3-30 treadmill workout: calories burned, effectiveness for weight loss, and how it compares to other cardio methods.

Calorie burn breakdown
Scientific analysis
Beginner modifications

Explore 12-3-30 Workout

Track Your Nutrition Automatically

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