TDEE Calculator: Your Complete Nutritional Roadmap
Stop guessing how much to eat. Your body burns energy in two ways: staying alive (BMR) and moving around (Activity). If you only calculate the first, you are under-eating. To control your weight, you need the total picture: your Total Daily Energy Expenditure (TDEE).
The Countimator TDEE Calculator is a professional-grade nutritional tool. It combines your biometrics with your specific activity level using the medical standard Mifflin-St Jeor Equation. Whether you want to lose fat, build muscle, or just stay healthy, this tool gives you the exact mathematical targets to hit your goal.
We Speak Your Language: "Mix & Match" Inputs
Most calculators force you to choose: Metric OR Imperial. But real life isn't that clean. Maybe you know your weight in Kilograms (kg) but you only know your height in Feet and Inches.
No Math Required: Our flexible input system lets you mix units seamlessly. Select "Kg" for weight and "Ft/In" for height simultaneously. The calculator standardizes everything in the background instantly, so you don't have to open a separate tab to convert units.
The Math Behind Your Metabolism
Your TDEE is not a random guess. It is the sum of four distinct energy-burning processes. We calculate them all:
1. Basal Metabolic Rate (BMR)
~70% of your daily burn. This is the energy used for heartbeat, brain function, and cell repair. We use the Mifflin-St Jeor equation (the most accurate standard) to find this baseline.
2. N.E.A.T.
Non-Exercise Activity Thermogenesis. This is fidgeting, walking to the car, typing, and standing. It varies wildly between a construction worker and an office clerk.
3. Exercise Activity (EAT)
The calories burned during dedicated workouts (lifting, running, sports). This is determined by the "Activity Level" you select.
4. Thermic Effect of Food (TEF)
~10% of your daily burn. Your body burns calories just to digest food. Protein has the highest TEF, meaning it costs the most energy to digest.
Your Three Calorie Targets
Once we calculate your TDEE, we generate three distinct paths based on your goals:
1. Maintenance (The Baseline)
Goal: Stay the same weight.
This is your TDEE exactly. If you eat this amount, your energy input equals your energy output. You will neither gain nor lose weight.
2. Cutting (Fat Loss)
Goal: Lose ~1 lb (0.5 kg) per week.
The Math: TDEE - 500 Calories.
We create a "Caloric Deficit" of 500 calories. Over a week, this totals 3,500 calories, which is roughly equal to 1 pound of body fat. This is the "Safe Zone" for sustainable weight loss without muscle loss.
3. Bulking (Muscle Gain)
Goal: Gain weight and build size.
The Math: TDEE + 500 Calories.
To build muscle tissue, your body needs surplus energy. This "Caloric Surplus" provides the fuel needed for hypertrophy (muscle growth).
How to Choose the Right Activity Level
⚠️ Be Brutally Honest
Most people overestimate their activity. If you work a desk job and go to the gym for 1 hour, you are likely "Sedentary" or "Lightly Active," not "Moderately Active."
Overestimating activity is the #1 reason people fail to lose weight. When in doubt, pick the lower option.
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little to no exercise. | 1.2x |
| Lightly Active | Light exercise 1-3 days/week. | 1.375x |
| Moderately Active | Moderate exercise 3-5 days/week. | 1.55x |
| Very Active | Heavy exercise 6-7 days/week. | 1.725x |
| Extra Active | Physical job (construction) + training. | 1.9x |
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the calories you burn at complete rest (coma state). TDEE (Total Daily Energy Expenditure) is your BMR plus all your daily movement and exercise. Always base your diet on your TDEE, never your BMR.
No. Fitness trackers are notoriously inaccurate and often overestimate calorie burn by 20-50%. Your TDEE calculation already accounts for your exercise level. If you eat back those "bonus" calories, you are essentially double-counting them, which will erase your deficit.
You should recalculate your TDEE every 10-15 pounds (5-7 kg) of weight change. As you lose weight, your body requires less energy to move, meaning your TDEE drops. If you don't adjust your calories down, you will hit a plateau.
Biologically, men tend to have more lean muscle mass and heavier bone density than women of the same height. Since muscle tissue burns more calories than fat tissue, the TDEE formula (Mifflin-St Jeor) adds a slight caloric buffer for men and subtracts one for women to account for this composition difference.
While TDEE tells you how much to eat, Macros tell you what to eat. A standard starting split for most people is:
• Protein: 30% (Essential for muscle retention)
• Fats: 35% (Hormonal health)
• Carbs: 35% (Energy for training)
Not necessarily. Some people prefer "Calorie Cycling" (eating more on workout days, less on rest days). As long as your weekly average hits your TDEE goal, the daily timing is flexible.
Nutritional Disclaimer: The results provided by the Countimator TDEE Calculator are estimates based on the Mifflin-St Jeor equation and standard activity multipliers. Metabolism varies by individual due to genetics, hormonal health, and body history. These numbers should be used as a starting point. Monitor your weight for 2-3 weeks and adjust your intake by +/- 200 calories if necessary. Always consult a physician or registered dietitian before starting a strict diet or exercise program.