Free TDEE calculator · calories & macros · from @mnonlinecoach

TDEE stands for Total Daily Energy Expenditure — the total calories you burn in a normal day, combining your resting metabolism (BMR) with movement, training and digestion. Eat below your TDEE and you lose fat; above it and you gain. It's the number every sensible plan starts from.

It uses the Mifflin-St Jeor equation from your age, sex, height and weight, multiplied by your activity level. If you enter a body-fat percentage, it switches to the Katch-McArdle formula, which is more accurate when you know your lean mass. Protein is set at roughly 2.2g per kg of bodyweight, with fat around 25% of calories and carbs making up the rest.

Treat any calculator as a well-informed starting point, usually within about 10% of reality. Your true TDEE shows up in your weekly weight trend: eat your target consistently for two weeks, watch the average, and adjust by 100–200 kcal if the trend isn't moving the way you want. That adjustment step is the bit most people skip — and the bit a coach handles for you.

A 300–500 kcal deficit suits most people — meaningful fat loss without wrecking energy, training or adherence. Steeper cuts work briefly and then backfire. Keep protein high while cutting so the weight you lose is fat rather than muscle.