Calorie TDEE Calculator

Whether you want to put on lean muscle or strip away layers of fat, calories play a vital role in achieving your fitness goals.

Unfortunately, figuring out exactly how many calories you need to take in every day can be a bit of a guessing game. Unless you have the right tools.

This is where the high-end TDEE (Total Daily Energy Expenditure) calorie calculator by FitnessVerve comes in. By entering your data into the form below you will have instant insight into how many calories you need to consume every day to either lose, gain or maintain your bodyweight.

In addition, you will also learn how to manage your macros and hit the exact protein, carbohydrate and fat levels required to achieve your dream body.

How It Works

This calculator is very straightforward, with three quick sections to fill in. In the first section we need some general information about you, including your gender, height, current weight, measurements and your daily activity. After this you will have your TDEE – how many calories you burn every day.

The second section provides you with the number of calories you need to consume per day to achieve your goal. You can also select your intensity – how light or aggressive you want to be as you move towards your goals.

Taking things one step further, the third section offers you the chance to discover your macros – how much protein, carbohydrate and fat you require based on both traditional and modern diet plans.

The fourth and final section is all about results. Here you will be able to select how many meals per day you wish to eat, then view the suggested calorie and macro intake for each of those meals.

Calorie TDEE Calculator​

Step 1: Calculate Your TDEE (daily calories required)
Gender
Female
Male
Age
Years Old
Unit System
Imperial
Metrics
Height
cm
ft
in
Weight
kg
Waist
cm
Hip
cm
Forearms
cm
Wrist
cm
Formula
Athletes Formula
( best for lean people )
Lean Mass Formula
( best if overweight )
best for lean people
best if overweight
Current Body Fat %:
%
How would you describe your normal daily activities
Sedentary
( Spend most of the day sitting (e.g. bank teller, desk job) )
Lightly Active
( Spend a good part of the day on your feet (e.g. teacher, salesman) )
Active
( Spend a good part of the day doing some physical activity (e.g. waitress, mailman) )
Very Active
( Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter) )
Spend most of the day sitting (e.g. bank teller, desk job)
Spend a good part of the day on your feet (e.g. teacher, salesman)
Spend a good part of the day doing some physical activity (e.g. waitress, mailman)
Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)
How many days per week do you exercise ?
How many minutes per day do you exercise (cardio & weight lifting combined) ?
How intense are your activities
Light
( I can hold a conversation while working out and do not break a sweat. )
Moderate
( I am breathing hard and challenge myself. )
Difficult
( I always break a sweat and have an elevated heart rate. I cannot hold a conversation. )
Intense
( Don’t talk to me, don’t look at me. I am here for a purpose and I might die today. )
I can hold a conversation while working out and do not break a sweat.
I am breathing hard and challenge myself.
I always break a sweat and have an elevated heart rate. I cannot hold a conversation.
Don’t talk to me, don’t look at me. I am here for a purpose and I might die today.
Results
Your BRM is: 2246 Calories/Day
Your TDEE is: 2246 Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Results
Fat loss : 1797 Calories/Day
Maintain 2246 Calories/Day
Bulking : 2471 Calories/Day
Custom
Select
Suggested (-15%)
Aggressive (-20%)
Reckless (-25%)
Same as TDEE
Enter Your Own
Cautious (+5%)
Text Book (+10%)
Aggressive (+15%)
Step 3: Select Your Nutrition Plan (we suggest Balanced)
Choose Plans
Balanced
(recommended)
Textbook
Body Builder
(out dated)
Zone Diet
Low Fat
Low Carb
Ketogenic
(Atkins)
Enter Your Own Ratio
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Fat
Carbs
Protein
Step 4: Your Results
Carbs
Protein
Fat
Fiber
Calories
GRAMS per day
Carbs 0
Protein 0
Fat 0
Fiber 0
Calories 0
Carbs
Protein
Fat
Fiber
Calories
GRAMS per meal
Carbs 0
Protein 0
Fat 0
Fiber 0
Calories 0
BMR
0
TDEE
0
Lean Body Mass
0
Fat Body Mass
0
BMI
0
Body Fat %
0
Waist To Height
0
Ideal Weight
(Miller Formula)
0
Ideal Weight
(Hamwi Formula)
0
Obesity Class
0
Waist-to-hip Ratio
0
Maximum Fat Metabolism
0