[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!)

Imperial (lbs)

Metric (kg)

Age

Gender

Weight (lbs)

Body Fat %

(If you don't know your body fat percentage, use the photo below to estimate it. This doesn't need to be exact)

20%

Activity Level

Hours of Exercise Per Week

0-1

1-3

3-5

6-8

Average Daily Steps

<3K

3-5K

5-7K

7-9K

9-11K

11-13K

13K+

Your Results

Estimated Lean Body Mass

Basal Metabolic Rate

Maintenance Calories

Protein Intake

Minimum Protein Goal

0.7 g per lb of lean body mass

Optimal Protein Goal

0.82 g per lb of lean body mass

Fat Loss Calories

Moderate Fat Loss

Aggressive Fat Loss

Use the protein targets above

Recomp Calories

Fat Loss Focused Recomp

Muscle Gain Focused Recomp

Use the protein targets above

Remember: These are estimates. Track progress for 2--4 weeks and adjust calories as needed.

Want help putting a plan together so you can hit these targets?

Enter your info below to join my free email course, Get Lean & Stay Lean, and I'll teach you my best strategies for losing fat, getting lean, and staying lean for life.

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Activity Level

Your Results

Estimated Lean Body Mass

Basal Metabolic Rate

Maintenance Calories

Maintenance Calories

Protein Intake

Minimum Protein Goal

Optimal Protein Goal

Fat Loss Calories

Moderate Fat Loss

Aggressive Fat Loss

Recomp Calories

Fat Loss Focused Recomp

Muscle Gain Focused Recomp

Want help putting a plan together so you can hit these targets?Enter your info below to join my free email course, Get Lean & Stay Lean, and I'll teach you my best strategies for losing fat, getting lean, and staying lean for life.

Want help putting a plan together so you can hit these targets?

Enter your info below to join my free email course, Get Lean & Stay Lean, and I'll teach you my best strategies for losing fat, getting lean, and staying lean for life.