How to Use the TDEE Calculator
TDEE stands for Total Daily Energy Expenditure — the number of calories your body burns each day. Knowing your TDEE helps you make smart decisions about fat loss, muscle gain, or maintaining your current weight.
👉 Click here to open the TDEE Calculator
Step 1: Enter Your Information
Use the calculator to enter:
- Age
- Gender
- Height
- Weight
- Activity Level (choose the option that best matches your weekly movement)
💡 Tip: If you exercise 3–4x per week and stay lightly active during the day, choose “Moderate Exercise.”
Step 2: Choose Your Goal
Here’s how to adjust your calorie intake depending on your goal:
| Goal | What to Do |
|---|---|
| 🔥 Fat Loss | Eat 250–500 calories less than your TDEE |
| 🧘 Maintain | Eat close to your TDEE |
| 💪 Muscle Gain | Eat 150–300 calories more than your TDEE |
Step 3: Understand Your Macros
| Macro | Why It Matters | Starter Target |
|---|---|---|
| Protein | Builds and preserves muscle | 0.8–1g per pound of body weight |
| Fat | Supports hormones & joint health | 25–30% of your daily calories |
| Carbs | Fuels movement & hobbies | Fill in remaining calories |
💡 Protein is especially important for staying strong and lean over 40.
Example Breakdown
Let’s say your TDEE is 2,200 calories, and your goal is fat loss.
Your daily targets might look like:
- Calories: 1,900–2,000
- Protein: 180–200g
- Fat: 60–70g
- Carbs: 75–100g (adjusted after protein + fat)
Quick Macro Formula
You can use this to calculate your own macros:
Target Calories = TDEE ± goal adjustment
Protein (g) = 0.8 to 1 × your weight (lbs)
Fat (g) = 0.3 × your weight (or 25–30% of total cals)
Carbs (g) = (Remaining calories ÷ 4)
- 1g protein = 4 calories
- 1g carb = 4 calories
- 1g fat = 9 calories
Want Help?
Visit the Nutrition section for:
- Protein-rich recipes
- Sample meal plans
- Snack ideas
- Supplement tips
Let’s Talk About It
Have questions about your TDEE, goals, or macros?
Share them in the Community section — or comment below!
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