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TDEE Calculator — Total Daily Energy Expenditure (2026)
Calculate exactly how many calories you burn daily using the Mifflin-St Jeor formula. Get your BMR, TDEE, and macros for any goal.
Daily Calorie Burn (TDEE)
2,693 cal
BMR
1737 cal
Protein
170g
Carbs
335g
Fat
75g
Calories by Goal
Macronutrient Split (Maintenance)
170g
680 cal
335g
1340 cal
75g
675 cal
Goal Calorie Targets
Analysis & insights
Your total daily energy expenditure (TDEE) is 2,693 calories/day — your resting BMR (1,737) plus 956 calories from daily activity and exercise. This is the maintenance level — eat at this number to stay the same weight. Adjust by ±500 calories for ~1 lb/week weight change. Re-measure quarterly or after major bodyweight changes.
High expenditure
Above-average — common in active lifestyles or larger frames.
Risk & benchmark gauge
Current band
High
2,693 cal/day TDEE
Industry benchmarks
- Your TDEE2,693 cal/day
- BMR (resting)1,737 cal/day
- Activity calories956 cal/day
- US adult average~2,200 cal/day
Key insights
BMR is ~60-75% of TDEE
Your BMR (1,737) is the energy your body burns at complete rest — keeping organs running, generating heat, basic cellular function. Everything you do on top adds to TDEE.
Track NEAT separately
Non-exercise activity thermogenesis (fidgeting, walking, standing) can vary by 800+ calories between two people. If you sit most of the day, simply standing more is a "free" 200-400 cal/day.
Recommended actions(3)
Set a goal-aligned calorie target
High prioritySubtract 500 for ~1 lb/week loss; add 500 for ~1 lb/week gain.
Impact: A consistent 500 cal/day deficit yields roughly 1 lb/week loss for most people.
Re-calculate after 10+ lb of change
Medium priorityTDEE moves with bodyweight. Recalculate when you've gained or lost 10+ lbs to keep your targets accurate.
Hit your protein target first
Medium priority0.7-1.0 g per lb bodyweight. Critical during weight loss to preserve muscle; critical during weight gain to build it.
Health & Wellness Resources
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This tool is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for advice specific to your situation.