What is TDEE and How Does It Work?

Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

Which Formula Do We Use?

• Mifflin-St Jeor Equation: The gold standard for accuracy in people without known body fat percentage.
• Katch-McArdle Formula: Used if you provide Body Fat %, making it superior for athletes and lean individuals as it accounts for lean body mass.

How to Use This Calculator for Your Goals

Weight Loss: Select the "Weight Loss" goal. We subtract 500 calories from your maintenance level to help you lose approximately 1lb per week.

Weight Maintenance: Select "Maintain" to get your exact calorie needs to stay at your current weight.

Weight Gain: Select "Weight Gain" for a moderate surplus of 300 calories to support muscle growth.

Understanding Your Macro Split

We use a balanced macronutrient distribution of 30% Protein, 35% Carbohydrates, and 35% Fats. This ratio is optimal for most fitness goals, providing adequate protein for muscle repair, carbs for energy, and healthy fats for hormone production.