TDEE Calculator with Macro Breakdown - Find Daily Calories & Nutrition
BMR (Basal Metabolic Rate) ℹ️
TDEE (Total Daily Energy Expenditure) ℹ️
Maintain your current weight
Lose 0.5-1 kg per week
Gain 0.25-0.5 kg per week
Macro Breakdown ℹ️
What is a TDEE calculator?
A TDEE (Total Daily Energy Expenditure) calculator estimates the total number of calories your body burns in a day. It takes into account your age, gender, weight, height, and activity level to give you a personalized calorie estimate. Understanding your TDEE is crucial for managing your weight, whether your goal is to lose fat, maintain your current weight, or gain muscle mass.
How Does Our TDEE Calculator Work?
Our TDEE calculator uses scientifically validated formulas to calculate your daily energy expenditure. First, it estimates your Basal Metabolic Rate (BMR), the number of calories your body needs at rest to maintain vital functions such as breathing and circulation. Then, it multiplies your BMR by your activity level to determine your TDEE. The result is a precise estimate of how many calories you need each day to achieve your goals.
Why Calculate Your TDEE?
Calculating your TDEE helps you make informed decisions about your diet and exercise. Without knowing your daily calorie needs, it’s easy to overeat or undereat, which can slow down progress toward your fitness goals. Your TDEE provides a clear starting point for creating a personalized plan for weight loss, maintenance, or muscle gain.
Using TDEE for Weight Loss
If your goal is weight loss, you need to consume fewer calories than your TDEE. This calorie deficit forces your body to use stored fat for energy. Our calculator not only gives you your TDEE but can also suggest a safe and effective calorie target for weight loss, helping you reach your goals without sacrificing energy or nutrition.
Maintaining Weight with TDEE
To maintain your current weight, you should strive to consume calories equivalent to your TDEE. Knowing this number helps you stay consistent and avoid unwanted weight gain or loss. Our TDEE calculator makes it easy to find the perfect balance between your calorie intake and expenditure, ensuring your body stays in equilibrium.
Gaining Muscle with TDEE
To gain muscle, you must consume more calories than your TDEE while following a strength-training program. Our TDEE calculator will help you calculate the exact number of extra calories required to fuel muscle growth without adding too much fat. This precision ensures that your gains are both healthy and sustainable.
Why Choose Kulator’s TDEE Calculator?
Kulator’s TDEE calculator is designed for accuracy, simplicity, and user-friendliness. It uses the latest metabolic research to provide precise results tailored to your unique body profile. Plus, it’s completely free, quick, and mobile-friendly, so you can calculate your TDEE anytime, anywhere.
How to Use This Free TDEE Calculator
Using our TDEE calculator is simple:
Enter your personal details such as age, gender, weight, and height.
Choose your activity level.
Click “Calculate” to get your TDEE right away.
Macro Breakdown
Understanding your daily macronutrient needs is key to achieving your health and fitness goals. Our Macro Breakdown feature calculates the ideal ratio of protein, carbohydrates, and fats based on your TDEE and personal goals—whether you’re aiming to lose fat, maintain weight, or build muscle.
Protein
Promotes muscle repair, growth, and satiety. The recommended intake ranges from 1.6 to 2.2 grams per kilogram of body weight, allowing you to stay full while protecting lean muscle during weight loss or fueling muscle growth.
Carbohydrates
Your body’s primary source of energy. Carbs provide energy during workouts, aid in recovery, and maintain overall performance. The Macro Breakdown suggests an amount based on your activity level and goals.
Fats
Important for hormone regulation, brain function, and long-term energy. Healthy fats from nuts, seeds, avocados, and olive oil are included in your daily diet to keep your body functioning properly.
How to Lose Weight
Losing weight effectively begins with creating a calorie deficit—consuming fewer calories than your TDEE. Aiming for about 300–500 calories below your daily expenditure typically results in a steady loss of 0.5–1 pound per week. This approach helps preserve muscle and prevents your metabolism from slowing down. Consistency is key: track your meals carefully to make sure you’re hitting your calorie target. Tools like MyFitnessPal or other food trackers make logging meals and monitoring activity simple. Focus on nutrient-rich foods—vegetables, lean proteins, and healthy fats—so you stay full and energized throughout the day.
Exercise complements your nutrition. Cardio activities such as running, cycling, or swimming help burn calories directly, while strength training maintains muscle mass, keeping your metabolism active as you lose fat. Even small daily habits, like walking 10,000 steps or taking the stairs, can make a significant difference over time. Fitness trackers, like Fitbit, are great for tracking progress and staying motivated.
Staying hydrated is equally important. Drinking 2–3 liters of water daily supports metabolism, reduces bloating, and helps you distinguish real hunger from thirst. Pair water intake with a fiber-rich diet, including oats, legumes, and leafy greens, to improve digestion and curb cravings. Quality sleep—around 7–9 hours per night—balances hunger hormones and reduces the risk of overeating. Apps like Headspace or Calm can help improve sleep quality, indirectly supporting weight loss.
Mindset matters just as much as diet and exercise. Avoid extreme or crash diets—they can drain energy and lead to weight regain. Instead, focus on building sustainable habits, like weekly meal prep to avoid fast-food temptations, and set achievable goals, such as losing a small percentage of body fat each month. Joining supportive communities—online forums or local fitness groups—can provide accountability and motivation. If your progress slows, adjust your calorie intake or activity level, but remember that fat loss is a gradual process.
Finally, personalize your plan. Your TDEE is unique, so experiment with macronutrient ratios, for example, 40% protein, 30% carbs, and 30% fats, and adjust based on how your body responds. Ensuring adequate protein intake—around 1.6–2.2 grams per kilogram of body weight—supports muscle retention and recovery. Combining this approach with a structured fitness plan gives you a practical roadmap toward achieving a leaner, healthier version of yourself.
How to Maintain Weight
Maintaining your weight is about balance—eating roughly the same number of calories as your TDEE. This keeps your body steady without unwanted gains or losses. Your calculated TDEE serves as a daily target, so focus on whole, nutritious foods like lean proteins, whole grains, fruits, and vegetables. Tracking apps like MyFitnessPal make it easy to monitor your intake in real time, and pairing this with a smart scale can help you check progress weekly.
Staying active supports this balance. You don’t need intense gym sessions—moderate activities like brisk walking, yoga, or casual sports 3–5 times per week are enough to keep your calorie burn consistent. Fitness trackers, like Fitbit, can log your steps and calories, helping you make adjustments if your day becomes sedentary. Even small changes, like taking the stairs or standing more, add up over time. The key is to keep your lifestyle aligned with your TDEE.
Nutrition is about more than calories; quality matters too. Aim for balanced macronutrients—around 40% carbs, 30% protein, and 30% fats—to maintain steady energy levels. Pre-prepared meals can simplify staying on track, whether it’s a chicken and quinoa bowl or a veggie stir-fry. Hydration is equally important: drinking 2–3 liters of water daily helps prevent overeating by creating a sense of fullness, and adding electrolytes can be useful if you’re very active.
Life isn’t always predictable—stress, holidays, and travel can affect your routine—so flexibility is essential. If you overeat one day, simply adjust slightly the next; if you eat less, enjoy a balanced treat without guilt. Mindfulness and stress-reduction tools, like Calm, can help curb emotional eating. Consistently getting 7–9 hours of sleep each night is crucial, as poor rest can disrupt hunger hormones and make weight maintenance harder. A routine is the foundation of long-term stability.
Over time, your TDEE may change due to factors like age, muscle mass, or activity level. Recalculate every few months to stay on track and adjust your intake as needed. Supplements like a daily multivitamin can help fill nutrient gaps, ensuring your body stays healthy. Combining this approach with reliable resources for recipes and tips, such as Healthline, makes maintaining your weight simple and sustainable.
How to Put on Weight
Gaining muscle effectively requires eating more calories than your TDEE—typically 300–500 extra calories per day. This provides the energy your body needs to build lean muscle without adding unnecessary fat. Protein is essential, so aim for about 1.6–2.2 grams per kilogram of body weight. For example, a 70 kg individual would need roughly 120–160 grams daily. Include sources like eggs, chicken, fish, or protein shakes to hit your target. Carbohydrates fuel your workouts, so rely on foods like rice, oats, and sweet potatoes. Healthy fats from nuts, avocado, or olive oil help meet your overall energy needs.
Strength training is the cornerstone of muscle growth. Lift weights 3–5 times per week, focusing on compound movements such as squats, deadlifts, and bench presses to engage multiple muscle groups. Progressive overload—gradually increasing weight or reps—is key for consistent gains. Apps like StrongLifts or Jefit can help track your progress and plan workouts efficiently. Don’t underestimate rest: muscles grow during recovery, so prioritize 8–9 hours of sleep each night.
Meal timing can enhance results. Eating a balanced protein and carb meal 1–2 hours before and after workouts supports energy, recovery, and glycogen replenishment. Simple options include oatmeal with whey protein before training or chicken with rice afterward. Splitting your calories across 4–6 smaller meals can make it easier and more comfortable to reach your calorie surplus. Meal prepping with services like Meal Prep Co can save time while keeping your nutrition on track.
Supplements can help, though they’re optional. Creatine (around 5 grams daily) is well-studied and supports strength and muscle volume. BCAAs or EAAs may help fill protein gaps, but whole foods should remain the foundation. Stay well-hydrated—3–4 liters of water daily is ideal, especially when lifting, and adding electrolytes can prevent cramping. Tracking your intake with tools like MyFitnessPal ensures you consistently exceed your TDEE for muscle growth.
Patience is essential. Aim for steady progress—roughly 0.5–1 pound of lean muscle per week is realistic; more might indicate fat gain. Monitor your results by weighing yourself weekly and taking measurements of your arms, legs, or chest. Adjust calories if progress stalls. Avoid relying on junk-food surpluses; clean, nutrient-dense calories deliver the best results. Following a structured program from Bodybuilding.com or a similar source can provide guidance and consistency, helping you build muscle safely and effectively.
Strength training is the cornerstone of muscle growth. Lift weights 3–5 times per week, focusing on compound movements such as squats, deadlifts, and bench presses to engage multiple muscle groups. Progressive overload—gradually increasing weight or reps—is key for consistent gains. Apps like StrongLifts or Jefit can help track your progress and plan workouts efficiently. Don’t underestimate rest: muscles grow during recovery, so prioritize 8–9 hours of sleep each night.
Meal timing can enhance results. Eating a balanced protein-and-carb meal 1–2 hours before and after workouts supports energy, recovery, and glycogen replenishment. Simple options include oatmeal with whey protein before training or chicken with rice afterward. Splitting your calories across 4–6 smaller meals can make it easier and more comfortable to reach your calorie surplus. Meal prepping with services like Meal Prep Co can save time while keeping your nutrition on track.
Supplements can help, though they’re optional. Creatine (around 5 grams daily) is well-studied and supports strength and muscle volume. BCAAs or EAAs may help fill protein gaps, but whole foods should remain the foundation. Stay well-hydrated—3–4 liters of water daily is ideal, especially when lifting, and adding electrolytes can prevent cramping. Tracking your intake with tools like MyFitnessPal ensures you consistently exceed your TDEE for muscle growth.
Patience is essential. Aim for steady progress—roughly 0.5–1 pound of lean muscle per week is realistic; more might indicate fat gain. Monitor your results by weighing yourself weekly and taking measurements of your arms, legs, or chest. Adjust calories if progress stalls. Avoid relying on junk-food surpluses; clean, nutrient-dense calories deliver the best results. Following a structured program from Bodybuilding.com or a similar source can provide guidance and consistency, helping you build muscle safely and effectively.
Not only does our tool provide you with numbers, but it also makes them useful. You’ll see the recommended daily intake of grams of each macro and how to divide them up among meals. The Macro Breakdown feature assists you in implementing your TDEE efficiently, whether it’s timing carbohydrates around workouts or distributing protein evenly throughout the day.
You can maximize energy, enhance workout performance, and create a more balanced, sustainable, and results-driven diet by adhering to these macro targets. To obtain a comprehensive understanding of your daily calorie and nutrient requirements, combine this with our TDEE calculator.