TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Find out how many calories you need per day and your macro breakdown.
BMR (Basal Metabolic Rate)
kcal/dia
TDEE (Total Daily Energy Expenditure)
kcal/dia
Deficit (-20%)
kcal
Maintenance
kcal
Surplus (+15%)
kcal
Macro Distribution (maintenance)
Protein
g/dia
Carbohydrates
g/dia
Fat
g/dia
How it is calculated
We use the Mifflin-St Jeor formula, considered the most accurate for estimating basal metabolism. The BMR is then multiplied by the activity factor to obtain the TDEE.
Values are estimates. Factors such as genetics, body composition, and hormonal health influence real metabolism. Consult a healthcare professional for personalized guidance.
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