Free Tool
TDEE Calculator
Calculate your Total Daily Energy Expenditure and get personalized macro targets for your fitness goals. Based on the scientifically validated Mifflin-St Jeor equation.
Calculator
Calculate your Total Daily Energy Expenditure and macro targets.
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes:
- •BMR (Basal Metabolic Rate) Calories burned at rest for essential functions like breathing and circulation.
- •Activity Energy Expenditure Calories burned through exercise and daily movement.
- •Thermic Effect of Food Calories burned digesting and processing nutrients.
How to Use Your Results
Fat Loss
Eat at a 20% calorie deficit below your TDEE. This creates a sustainable rate of fat loss.
Muscle Gain
Eat at a 10% calorie surplus above your TDEE. This provides enough energy for muscle growth.
Maintenance
Eat at your calculated TDEE to maintain your current weight while supporting your training.
Beyond the Estimates
Static calculators have a critical flaw: they do not know your body's real-time metabolic adaptation. Adapt solves this by tracking your actual expenditure weekly.
- •Metabolic adaptation during weight changes
- •Weekly activity variations
- •Individual differences in movement (NEAT)
- •Stress and sleep level impact
Adapt Tracks Your REAL Metabolic Rate
Our algorithm calculates your actual energy expenditure based on your weight changes and calorie intake. Your targets evolve as you do, with less guesswork and fewer plateaus.