TDEE Calculator

Learn exactly how many calories you need each day!

In just a few minutes you can calculate the exact number of calories you should eat each day. Whether you are looking to lose weight or build muscle, learning your daily calorie needs is crucial to getting results! 

Start now! Enter your details to get your daily calorie goal.

How to Use the TDEE Calculator?


Enter your gender and age to get started. Then enter your height and current weight.

Next, provide your workout routine, starting with strength training. Select the appropriate activity level: light activity, moderate activity, heavy activity, or athlete. Input how many days you lift weights each week, how many minutes per training session. 

Next up is cardio! Repeat the process and select the appropriate number of days per week, how many minutes per workout, and your level of intensity. 

Once your details are entered, select your nutrition goal. Are you looking to lose weight, gain muscle, or maintain your current weight? From here, our proprietary formula will use a combination of your personal info, workout schedule, and nutrition goal to calculate your unique daily energy needs. 

Enter your email address and name to get your results emailed to you right away!  Then check your email and get ready to start tracking your daily calorie intake.

What is TDEE?


Your daily calorie requirements are based on your (TDEE) Total Daily Energy Expenditure - in other words, how many calories you burn each day. 

TDEE is comprised of multiple types of measurements that assess the amount of energy your body uses each day. For simplicity's sake, this includes your: 

  • Basal Metabolic Rate (BMR)
  • Activity Level 

BMR is the number of calories your body needs to thrive and function each day. It is directly related to your body weight and makes up the bulk of your daily energy needs. Your physical activity and daily movements make up a majority of the remaining calories burned.  Together, these two can account for more than 90% of your TDEE.

Why Calories are Important?


Understanding the exact amount of calories your body needs can help you balance your nutrition accordingly and plays a major role in helping you achieve your fitness goals - both fat loss and muscle gain require a calorie-controlled diet. 

Eating slightly fewer calories than you burn each day (calorie deficit) promotes weight loss, eating more than you burn leads to weight gain (calorie surplus), and eating the exact amount will help you maintain your weight. 

One pound of fat equals roughly 3,500 calories. So cutting 500 calories a day by decreasing your food intake or increasing your workouts can result in losing about one pound of fat per week!

How Are My Calories Calculated?


This calculator is designed to take into consideration fitness and nutrition needs that are entirely unique to you. Using a combination of your age, weight, height, gender and workout routine, our proprietary formula generates the most accurate macro and calorie recommendations possible. 

This calculator uses evidenced-based calculations and pulls expertise from dietitians and nutrition experts with over ten years of counseling individuals and athletes on their nutrition. It is the equivalent to having free, board-certified RD advice in minutes!

Want to take your results even further? Check out this simple macro calculator and learn how dialing in your food choices can help you get results even faster!

Get My Macros

How to Increase Your TDEE?


Your TDEE is often referred to as your daily metabolism - although these two things are pretty different! Regardless, when someone speaks about increasing or decreasing their metabolism, they are typically referring to increasing or decreasing the number of calories their body burns and uses each day. 

Unfortunately, there is no special pill, superfood, or supplement that can do this. Because your BMR and daily movement make up so much of your TDEE there are really only two ways to change your TDEE - change your weight or exercise more. In other words, gaining muscle and working out more often mean you get to eat more calories and maintain your weight!

Learn more about how your metabolism works and how you can get the most out of your daily burn. 

Trifecta App-1
How to Track Calories?


The best way to ensure you are staying consistent and hitting your daily calorie goal is to track your food intake. 

Track your calories on the go with our free Trifecta mobile app. Search a database of over 6 million food items, create custom recipes and view weekly calorie averages all on your smartphone.

Download the Trifecta app to get started!

Get the App