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TDEE Calculator — Total Daily Energy Expenditure
Calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), target calories for fat loss or muscle gain, and macro ratios.
Inputs
Light exercise or sports 1 to 3 days per week.
Result
Fill in your metrics and click “Calculate TDEE” to see your BMR, maintenance calories, and macro breakdown.
Notice: Calorie needs fluctuate based on genetics, sleep, stress, training intensity, and metabolic adaptation. Use these figures as a starting guideline and calibrate according to ongoing body measurements.
Quick Examples
Understanding BMR vs. TDEE
Basal Metabolic Rate (BMR) is the baseline energy expenditure required to sustain vital physiological organs at complete rest.Total Daily Energy Expenditure (TDEE) factors in physical activity, exercise, and thermic digestion. Eating at your TDEE maintains body weight; consuming below creates a caloric deficit for fat loss, while a surplus promotes tissue growth.
TDEE & Calorie Calculator on Chapmora
Chapmora provides a free online TDEE Calculator. Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the scientifically verified Mifflin-St Jeor equation. Explore customized daily calorie targets for weight maintenance, healthy fat loss, or muscle hypertrophy, paired with balanced macronutrient distributions.
Tailored for fitness enthusiasts, weightlifters, endurance athletes, and anyone wanting evidence-based nutritional guidelines.
Quick How-To
- Select biological sex, age, height, and body weight.
- Choose your daily activity level and fitness objective.
- Click “Calculate TDEE” to review your BMR, daily energy burn, calorie targets, and recommended macro split.
Explore more health and fitness tools in Chapmora Utilities.