- Published on
TDEE Calculator
- Authors
- Name
- Jinjiu Liu
Content
TDEE Calculator
Results
These are estimates. Real-world TDEE varies ±10–15% even with the best equations.
About the formulas
- Mifflin–St Jeor: Typically most accurate for general adults.
- Revised Harris–Benedict: Classic, still common; often slightly less accurate today.
- Katch–McArdle: Uses lean mass; needs a reliable body-fat%.
Macros
Choose a goal, then see all diet presets for that goal below.
- Protein193 g
- Fat100 g
- Carbs225 g
- Protein257 g
- Fat114 g
- Carbs128 g
- Protein193 g
- Fat57 g
- Carbs321 g
TDEE Calculator and explanation
Above it's a TDEE calculator (total daily energy expenditure) I made to calculate daily calorie intake for a diet plan. The default values are based on my personal data, but everyone may adjust it to plan their own diet.
There are three macro goals: Maintenance, Cutting and Bulking. Cutting and Bulking are 500 calorie different from the Maintenance. Three dietary choices are offered for each goal and you may take depending on your own preference. Note that 1g protein = 1g carbs = 4 calorie, 1g fat = 9 calorie.
Take myself for example, I used to take the low-carb one cause I'm a meat-lover. However, recently, I'm shifting to the balance or high-carb diet cause I don't feel enough strength during workout. I learned that my brain needs enough carbs to function well (important for my work) and I feel better during strength training. However, I usually have a higher protein intake to maintain muscle during Cutting, for example, I take the high-carb plan and move 50g carbs as protein (you can do it as they are the same calorie-wise).