Free nutrition tool
TDEE Calculator
Your Total Daily Energy Expenditure is every calorie you burn in a day: at rest, digesting food, and moving. Know it, and you know exactly where to set your food, whether the goal is losing fat, holding steady, or fuelling to build.
Your details
Used by the BMR formula. Body composition matters more, so add body fat below if you know it.
If you know it, we use the more accurate Katch-McArdle formula.
Calorie targets by goal
Rough guide: about 7,700 kcal is 1 kg of body mass (3,500 kcal is 1 lb). Keep protein high and adjust from real-world results.
| Goal | Daily calories | Approx. rate |
|---|
A sensible macro split at maintenance
A solid default: 2g protein per kg, 25% of calories from fat, the rest from carbs. Your coach would tailor this to your training.
Don't go it alone.
Your TDEE is one piece of a much bigger picture. Team TC puts a whole coaching team in your corner, mapping and running the journey with you across training, strength and conditioning, nutrition and race-day strategy, built around your life and adjusted as you go. Adam leads the nutrition, getting you to the start line fuelled and across the finish line strong.
Common questions
What's the difference between BMR, TDEE and calorie goals?
BMR is what you burn at complete rest. TDEE adds activity, movement and the energy used digesting food, so it's your real daily burn. Your calorie goal then sits above or below TDEE depending on whether you want to lose, hold or gain.
How does heavy training change my TDEE?
A lot. High training volume pushes you into the higher activity multipliers and can lift your daily burn substantially. Re-check it as your training load rises and falls through a season rather than setting it once.
How do I use this to lose fat?
Eat a little under your TDEE, around a 500 kcal daily deficit for roughly 0.5 kg a week, keep protein high to protect muscle, and don't drop below your BMR. Slow and sustainable beats crash dieting every time.
How accurate is it?
It's a well-validated estimate, typically within about 10%. Everyone's metabolism differs, so treat it as a smart starting point and adjust based on what the scales and the mirror actually do over a few weeks.