Select Your Measurement System đ: Choose between imperial (pounds and inches) or metric (kilograms and centimeters).
Input Your Information âšī¸: Enter your age, gender, height, weight, and activity level. Be honest with your activity level to get the most accurate results.
Press the "Calculate TDEE" Button â : This button will calculate all the numbers for you once you have entered in the appropriate information.
Review Your Results đĒ: The calculator will display your TDEE and macro suggestions below, which is the number of calories you need to maintain your weight. You can use this information to adjust your calorie intake for weight loss, gain, or maintenance.
Decide Your Next Plan đą: The calculator offers three TDEE recommendations: one for maintaining your current weight, one for losing approximately 1 pound per week, and one for gaining about 1 pound per week. It also provides three macronutrient breakdowns tailored to your dietary preferences: low-carb, high-carb, and moderate-carb.