The most accurate TDEE Calculator for permanent weight loss

IIFYM TDEE Calculator

IIFYM TDEE CALCULATOR

You clicked on this page because you want to calculate your TDEE. GREAT!
If you already know why your TDEE is so important to your weight loss plan, you can scroll down, directly to the TDEE calculator.
Otherwise, here is some valuable information than you need to know if you want to lose weight after you calculator your TDEE.

First, fat loss is all about energy balance:

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.

This is where your TDEE comes in to play.
TDEE  is short for Total Daily Energy Expenditure.

This 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 – Basal Metabolic Rate (The number of calories your body burns at rest, with zero activity)
TEF – Thermic Effect of Food (The number of calories burned in the process of digesting food you eat)
NEAT – Non-Exercise Activity Thermogenesis (The number of calories burned in all activity outside of exercise)
TEA – Thermic Effect of Activity (The number of calories you burn exercising)

Add these all up and we arrive at your TDEE – The number of calories YOUR body burns in a day.

Why is TDEE important for fat loss?

TDEE is the most important bit of information available to us when trying to gain muscle or burn fat and lose weight, because it represents the total number of calories we burn.
In order to burn fat, we must eat less calories that this our TDEE which will force your body to use your stored body fat as fuel.

This is why when counting macros, we always base our calorie intake on our TDEE calculator numbers, and not BMR, like so many misinformed coaches do.
Remember, your BMR is the number of calories your body needs at rest, without any activity added at all.

Any solid weight loss program will base your calorie allotment on TDEE as the foundation.

Unless we know exactly what our TDEE is, we have no way of knowing how many calories to consume to trigger fat loss.

The IIFYM TDEE Calculator is perfect for flexible dieting and burning fat in this respect.

The TDEE calculator tells us how many calories we should consume to efficiently reach our goals regardless of the foods we eat.

In other words, the TDEE calculator allows us to get the best results, in the least amount of time, safely. Now remember, there is not substitute for human experience and trial and error, but the IIFYM TDEE Calculator will get us decently close.

Use the IIFYM TDEE Calculator below to calcualte 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.  If you are in a rush and want an expert to lay it all out for you in a super easy to follow program, you can order your very own Custom Macro Blueprint by clicking here.

Otherwise, to figure out your TDEE and get started with macro tracking and IIFYM, fill out all of the fields in the TDEE calculator below.
Once you know your TDEE using the TDEE Calculator,  subtract 20% from that number and split those calories up in to macros.

Protein: .8 to 1 gram per pound of lean body weight (subtract your body fat from your total weight to get lean mass)
Fat: .3 to .4 grams per pound of lean mass
Carbs: The remaining number of calories left will be filled with carbs.

Plug your stats in to the TDEE calculator below to get started!

 

1

Calculate Your Total Daily Energy Expenditure

Imperial

Metric

Main Information

man

woman

Describe your daily activities

Sedentary

Spend most of the day sitting (bank teller, desk job)

Light Activity

Spend a good part of the day on your feet (teacher, salesman)

Active

Spend a good part of the day doing physical activity (waitress, mailman)

Very Active

Spend most of the day doing heavy physical activity (messanger, capenter)

Exercise Output
How intense is your exercise

Light

I can hold a conversation while working out and do not break a sweat

Moderate

I am breathing very hard and challenge myself.

Difficult

Always break a sweat & have an elevated heart rate. I cannot hold a conversation.

Intense

Don't talk to me, don't look at me. I'm here for a purpose and I might die today.

Reset
click here to get your tdee!