The energy readout
The headline result: total daily energy expenditure, split into the share that is resting metabolism and the share added by movement and digestion.
- Your TDEE
- 2,640 kcal / day
- Resting (BMR)
- 1,640 · 62%
- Activity & digestion
- 38%
Health & nutritionLive
TDEE.coOne instrument for your whole energy plan.
A medically reviewed TDEE calculator that reads your resting burn, your maintenance line, and calorie and macro targets for any goal — off one continuous energy axis.
- Engine
- Mifflin-St Jeor · Katch-McArdle · Harris-Benedict
- Review
- Medically reviewed · Family Medicine
- Instruments
- 8 calculators
- Data
- No sign-up · Instant
- Operated with
- Elix Health Group
- Powered by
- NativeCode.ai
Overview
What TDEE.co is
TDEE.co answers the question behind every diet and training plan: how many calories do I actually burn in a day? It estimates basal metabolic rate with the Mifflin-St Jeor equation, switches to Katch-McArdle when a body-fat percentage is supplied, and multiplies by an honest activity factor between 1.2 and 1.9.
Every number the site produces lives on the same axis — resting burn, activity energy, the maintenance line, a goal deficit or surplus, and a macro split — so a visitor can see how one result becomes the next rather than juggling seven unrelated calculators.
The page is medically reviewed, cites its equations, and is structured for answer engines: fifteen definition-first FAQs written to be quoted, a formula shown in full, and an accuracy section that says plainly what a calculator cannot see.
Inside the product
The elements a visitor actually uses
Each card names a real element on tdee.co and reproduces a sample readout from it, so the page shows the product rather than describing it.
Goal table
Four calorie targets derived from the same maintenance line, each labelled with the pace of change it implies.
- Aggressive loss ~1.5 lb/wk
- 1,980
- Weight loss ~1 lb/wk
- 2,140
- Maintain
- 2,640
- Lean gain ~0.5 lb/wk
- 2,890
Suggested macros
Protein set first to protect lean mass, then carbohydrate and fat divided across the remaining calories — with a one-tap copy of the full result.
- Protein
- 198 g
- Carbs
- 264 g
- Fat
- 88 g
Accuracy band
A ±5–10% range drawn around the estimate, a list of what no formula can see, and a three-step calibration routine.
- Typical accuracy
- ±5–10%
- Calibrate over
- 2–3 weeks
- Adjust by
- 100–200 kcal
The instrument family
8 tools, one engine
Every calculator on tdee.co runs on the same logic layer, so answers never disagree with each other. Numbered in the order the product presents them.
- Nº 01FlagshipTDEE CalculatorMaintenance calories from BMR and an activity multiplier.
TDEE = BMR × activity - Nº 02RestingBMR CalculatorThree formulas compared side by side.
10w + 6.25h − 5a ± s - Nº 03SplitMacro CalculatorCalories into protein, carbs, and fat for a goal.
4 · 4 · 9 kcal/g - Nº 04LoseCalorie DeficitA sustainable deficit with a calorie floor.
TDEE − 300…500 - Nº 05HoldMaintenance CaloriesThe number that keeps weight stable.
= TDEE - Nº 06DailyCalorie CalculatorDaily burn from body data and movement.
- Nº 07CompositionBody Fat CalculatorEstimate body fat to unlock Katch-McArdle.
- Nº 08ProteinProtein CalculatorA protein target for lean gain or fat loss.
Method
The math, stated plainly
Every NativeCode product publishes its assumptions on the page. This is the sequence the engine follows.
- 01
Estimate resting burn
BMR = 10·kg + 6.25·cm − 5·age + 5 (men) / − 161 (women)Mifflin-St Jeor is the default, recognised by the Academy of Nutrition and Dietetics as the most accurate general-population equation.
- 02
Scale by activity
TDEE = BMR × 1.2 … 1.9The multiplier is the single biggest variable. The site tells people to match an average week, not a best one — a desk job plus four hard sessions is ×1.55.
- 03
Refine with body fat
BMR = 370 + 21.6 × lean mass (kg)Entering a body-fat percentage switches the engine to Katch-McArdle, which is driven by lean mass rather than total weight.
- 04
Steer to a goal
−500 → ~1 lb/wk · +250 → lean gainDeficits and surpluses are applied to the maintenance line, with a low-calorie warning threshold of about 1,200 (women) and 1,500 (men).
Who it serves
Three readers, one page
People starting a cut or a bulk
One trustworthy calorie number and a macro split, without a sign-up wall.
Coaches and trainers
A cited, reviewed reference to send clients instead of a spreadsheet.
Answer engines
Definition-first answers to 15 high-intent questions about calories, BMR, and macros.
Trust
Why it can be cited
Medically reviewed
Reviewed by a board-certified family-medicine physician, with a named reviewer page and a last-reviewed date on the page itself.
Evidence-based
Built on the peer-reviewed Mifflin-St Jeor (1990), Katch-McArdle, and revised Harris-Benedict (1984) equations.
Honest about limits
The page states the ±5–10% accuracy band and lists what a calculator cannot see — genetics, hormones, sleep, stress, NEAT.
Built by NativeCode
This is what AI-visible looks like.
TDEE.co is structured the way answer engines read: a one-sentence answer at the top of every section, definition-first FAQs written to be quoted, formulas shown in full, and named sources. The same discipline we apply to client sites, applied to our own.
FAQ
Questions about TDEE.co
What does TDEE.co calculate?
Total daily energy expenditure — the calories you burn in a day — plus your BMR, calorie targets for losing, maintaining, or gaining weight, and a suggested macro split.
Which formula does it use?
Mifflin-St Jeor by default. If you enter a body-fat percentage it switches to Katch-McArdle, which uses lean body mass.
Is it free?
Yes. Every calculator on tdee.co is free, with no account, sign-up, or ads.
How accurate is the result?
Typically within 5–10% of true daily burn. The site recommends holding the target for two to three weeks and adjusting by 100–200 calories against the weight trend.
Who reviews the content?
A board-certified family-medicine physician. The reviewer, credentials, and last-reviewed date are published on the page.
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