total daily energy expenditure (TDEE)

your TDEE is made up of four main components that reflect how your body uses energy:

  1. BMR – Basal Metabolic Rate (60%)

  2. NEAT – Non-Exercise Activity Thermogenesis (15%)

  3. EAT – Exercise Activity Thermogenesis (10%)

  4. TEF – Thermic Effect of Food (10%)

together, these four components determine how many calories you burn each day. Understanding them helps you make better decisions when it comes to fat loss, muscle gain, or general health.

calorie calculator

calculate your TDEE (total daily energy expenditure) and breakdown your calories by macronutrient, whether you want to build, cut or maintain.

*I am not a qualified nutritionist or dietitian. This calculator is provided for general informational purposes only and should not be taken as medical or nutritional advice. Always consult with a healthcare professional before making significant changes to your diet, nutrition, or fitness routine. Use of this tool is at your own discretion and risk.