[FREE] TDEE Calculator

Most calculators that estimate Total Daily Energy Expenditure only provide calorie and macronutrient targets. My calculator is different.

After you fill in your details below, you'll get nutrition targets for maintenance, moderate fat loss, aggressive fat loss, and body recomposition.

Most importantly, I've provided actionable advice and strategies that you can use to make your diet fit into your current lifestyle so that you can actually be consistent with hitting these targets. (Nice!)

TDEE Calculator - Carter Good

(if you don't know your body fat percentage, use the picture below to estimate. This doesn't need to be perfect.)

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Activity Level

I've separated activity level into hours of exercise per week and average daily steps to get a more accurate idea of your overall activity level.

Your Calculated TDEE

Estimated Lean Body Mass

Basal Metabolic Rate

Maintenance

Maintenance

Eat this amount to maintain your current weight

Fat Loss Calories

Calorie needs to lose fat and be in a moderate or aggressive calorie deficit.

Moderate Fat Loss

To lose 0.5--1% of total body weight per week, on average

Aggressive Fat Loss

To lose 1--1.5% of total body weight per week, on average

Lean Recomp Calories

Calorie needs to slowly improve your body composition, assuming you're training consistently.

Fat Loss Focused Recomp

Slowly lose fat and build muscle

Muscle-Gain Focused Recomp

Slowly build muscle without gaining fat

Remember: This is an estimate to get you started. Track your progress and adjust based on real-world results.