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TDEE Calculator

Precision Edition — every factor that affects your metabolism

What is TDEE? TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day — including your BMR (basal metabolic rate), NEAT (non-exercise activity thermogenesis), EAT (exercise activity thermogenesis), and TEF (thermic effect of food). Understanding your TDEE is the foundation of any nutrition plan, whether your goal is fat loss, muscle gain, or maintenance. This concept is covered in depth in the Diet & Nutrition Book (28 chapters, 200+ references).
Basic Info
If known, selects Katch-McArdle formula for higher accuracy
Daily Movement (NEAT) — non-exercise activity
Resistance Training — weight lifting, bodybuilding, powerlifting
Cardio — running, cycling, swimming, etc.
Sports — hybrid athlete activities
Bio-Individual Factors — metabolic modifiers
Poor sleep lowers RMR by up to 5%. Good sleep optimizes recovery.
Prolonged deficits cause metabolic adaptation (up to -10%).
Caffeine boosts metabolic rate by 3-11% acutely; modest sustained effect.
Goal
Please fill all required fields
Daily Goal Calories
0
kcal / day
0
BMR (Mifflin)
0
NEAT + TEF
0
EAT + EPOC
0
Maintenance (TDEE)
0
Sleep × Adapt
0
EPOC (afterburn)
0
Protein (g)
0
Fat (g)
0
Carbs (g)
Macro Split by Calories
0%
0%
0%
Protein Fat Carbs

Want the full picture?

This free calculator gives you a snapshot. The full Diet & Nutrition Book covers calorie cycling, macro periodisation, metabolic adaptation, refeeds, and nutrient timing across 28 chapters with 200+ scientific references.

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