TDEE Calculator

TDEE is the amount calories your body burns in a 24 hour period, sleeping, working, exercising, playing and even digesting food!
The IIFYM TDEE Calculator is designed to give you your exact TDEE based on a few key factors (BMR + TOTAL ENERGY EXPENDITURE).

Total Daily Energy Expenditure

TDEE is the most important bit of information available to us when trying to gain muscle or burn fat and lose weight, which is why the IIFYM TDEE Calculator is based on the most exact TDEE formulas available.

Fat Loss Secret 
If we eat more calories than our body requires, we will gain weight.
If we eat less calories than our body needs, we will lose weight.


Unless we know exactly what our BMR and TDEE is, we have no way of knowing how many calories to consume while dieting to burn body fat or gain (preserve) muscle. The IIFYM TDEE Calculator is perfect for flexible dieting. The TDEE calculator tells us how many calories we should consume to accomplish our goals in an effective and efficient manner while preserving muscle. In other words, the TDEE calculator allows us to get the best results, in the least amount of time, safely.

Use the IIFYM TDEE Calculator to figure out how many calories your body needs to function at your current activity rate. From there, subtract 15-20% from that number the TDEE Calculator provides in order to see how many calories you should eat daily to burn fat and lose weight at a steady pace. It is not recommended that you subtract more than 25% from your TDEE calculation. The IIFYM TDEE Calculator will help you stay clear of dropping calories too low.

To figure out your TDEE and get started with IIFYM, fill out all of the fields in the TDEE calculator below.
Once you know your TDEE using the TDEE Calculator, you will be able to figure out your macros. In general try to eat:
– Protein: 1 gram per pound of body weight
– Fat: .45 grams per pound of body weight
– Carbs: The remaining number of calories left will be filled with carbs


To save yourself the trouble of doing the math, use the IIFYM Macro Calculator to dial in your diet perfectly!

Calculate Your TDEE (daily calories required)

Macro Calculator

The IIFYM macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the IIFYM diet. The IIFYM Calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats, but the default settings are PERFECT for most people!
If you are ready to use IIFYM for flexible dieting, this is the best tool you will find! Scroll down to get started with the IIFYM Macro Calculator now!

ft in
Imperial Metric

How would you describe your normal daily activities?
How times per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
Your BMR is: Calories/Day
Your TDEE is: Calories/Day