Nutryfit TDEE &
Macro Calculator

TDEE (Total Daily Energy Expenditure) is an estimation of how many calories you burn per day when exercise is taken into account. It's a crucial number for managing your weight effectively.

Your TDEE is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying that value by an activity multiplier. It is composed of several factors:

• Basal Metabolic Rate (BMR): This is the number of calories your body needs to accomplish its most basic life-sustaining functions such as breathing circulation and cell production. BMR accounts for the largest portion of your TDEE.
• Thermic Effect of Food (TEF): These are the calories burned during the digestion and processing of the food you eat. Protein has a higher thermic effect than carbs and fats.
• Physical Activity: This is the energy expended during exercise and other physical activities. It is the most variable component of TDEE and includes both planned exercise and Non-Exercise Activity Thermogenesis (NEAT) which is the energy expended for everything we do that is not sleeping eating or sports-like exercise.

To lose weight you must eat fewer calories than your TDEE (a calorie deficit). To gain weight you must eat more (a calorie surplus). This calculator helps you find your numbers.