Calculateur TDEE
Calculate your Total Daily Energy Expenditure and get personalized macronutrient recommendations based on your fitness goals.
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It is the sum of your Basal Metabolic Rate (the calories your body needs at rest for essential functions like breathing and circulation), the calories you burn through daily activity (like walking and fidgeting), and the calories you burn through intentional exercise.
Knowing your TDEE is essential for any fitness goal. To lose weight, you eat below your TDEE (a calorie deficit). To build muscle, you eat above it (a calorie surplus). To maintain, you eat at your TDEE. This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate BMR formula for the general population, then applies an activity multiplier to estimate your total daily burn.
Your results will include both your maintenance calories and recommended macronutrient splits (protein, carbs, and fat) based on your goal. For a deeper dive, pair these numbers with our Macro Calculator and Protein Calculator.
Comment le TDEE est Calculé
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas for the general population:
- Male: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
- Female: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
TDEE is calculated by multiplying BMR by your activity level multiplier. Goal calories are adjusted by +/- 500 kcal/day for weight loss or gain (~1 lb/week).
Lié : Use our Protein Calculator to fine-tune your daily protein intake based on your TDEE and goals.
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. It includes your BMR (basal metabolic rate), physical activity, digestion, and NEAT (non-exercise activity thermogenesis).
How is TDEE calculated?
TDEE is calculated by estimating your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying by an activity factor based on your exercise level.
Should I eat at my TDEE to maintain weight?
Yes. Eating at your TDEE maintains your current weight. To lose weight, eat 10-20% below TDEE. To gain muscle, eat 10-15% above TDEE. Adjust based on actual results.
How accurate is the TDEE calculator?
This calculator provides an estimate within about 200-300 calories of your actual TDEE for most people. Track your results and adjust accordingly.