How Many Calories Do I Need?

Calculate your Total Daily Energy Expenditure (TDEE)

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including your basal metabolic rate (BMR) plus calories burned through physical activity and digestion.

The Formula

We use the Mifflin-St Jeor equation, which is considered the most accurate formula for calculating BMR. This is then multiplied by your activity level to get your TDEE.

Calculate Your Macros

Now that you know your calorie needs, calculate the optimal protein, carbs, and fat breakdown for your goals.

Macro Calculator →
TDEE Calculator - Daily Calorie Needs