TDEE Calculator • Total Daily Energy Expenditure for Weight 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.

Use the IIFYM TDEE Calculator below to calculate how many calories your body needs to function at your current activity rate.

Our IIFYM Macro Calculator takes the guess work out of calculating macros for immediate fat loss.. All you have to do is enter your details, select your goals and retrieve your macros. Our diet calculator is the most accurate macro calculator there is, making tracking macros & IIFYM fat loss very easy.

Calculate Your TDEE • Your Calorie & Energy Intake


What Is The TDEE Formula?

If you want to lose weight you absolutely have to know your calories. To base your weight loss calories off of some arbitrary number is pointless. Instead, start with a number that makes sense; TDEE for example.

Your TDEE is your Total Daily Energy Expenditure and it represents the exact number of calories your body burns in a given day.

1) If you aim to lose weight, then you need to ensure that you are eating less energy, than you are burning over a sustained period of time.

2) If on the other hand, you are trying to gain weight, then you need to eat more energy than you burn over time.

3) Finally, if you want to maintain your current weight, then the amount of energy you consume, should match the amount of energy burned over time.

How we calculate TDEE

There are several other numbers that go in to the math to calculate your TDEE:

  • BMR – Your basal metabolic rate
  • NEAT – Non exercise Activity Thermogenesis
  • TEF – Thermal effect of food

As you can see there are several factors that configure your TDEE, and without having all of them added up and accounted for properly, we really cannot give you an precise number of calories for you to eat in a day; to lose weight for example.

Once you have your TDEE calculated, you then need to subtract 15-25% depending on how fast you want to lose weight and burn fat to lean down and put yourself at a healthy BMI.

The remaining number is the amount of calories you must eat each day to force your body to trigger immediate fat loss.

Then, all you have to do is calculate your macros and you are all set to track macros and lose weight. Simple as that!