Your TDEE (Total Daily Energy Expenditure) is a general estimate of how many calories you burn in a day. It starts from your BMR — the calories your body uses at rest — and scales up for how active you are. Enter your details below for an estimate, plus BMI, a daily water goal, and rough macro targets.

Sex

Age (years)

Height

Weight (lb)

Activity level

Please fill in your age, height, and weight to see an estimate.

BMR estimate

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Calories your body uses at rest, per day.

TDEE estimate

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Total calories you burn on a typical day at this activity level.

BMI weight ÷ height²

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Daily water goal ≈ half your bodyweight in ounces

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Protein simple bodyweight estimate, 0.8 g/lb

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Carbs ≈ 45% of TDEE ÷ 4

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Fat ≈ 28% of TDEE ÷ 9

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These are general estimates for a healthy adult, not personalized medical or nutritional advice. Real needs vary with body composition, health conditions, medications, and more. Use them as a starting point and adjust based on how you feel and what you observe over time.

What the numbers mean

BMR — Basal Metabolic Rate

Your BMR is the energy your body would use in a day doing nothing but keeping you alive — breathing, circulation, cell repair. This calculator uses the Mifflin–St Jeor equation, the same one Valune uses, which is widely regarded as one of the more accurate simple estimates. It's a floor, not a target: eating far below it for long stretches isn't the goal here.

TDEE — Total Daily Energy Expenditure

Your TDEE takes your BMR and multiplies it by an activity factor (from 1.2 for sedentary up to 1.9 for extra active) to estimate everything you burn on a normal day, including movement and exercise. If your weight is holding steady, your TDEE is a rough estimate of your maintenance calories. Eating consistently above it tends toward weight gain and below it toward loss, though bodies are not simple calculators — this is an estimate, not a promise.

BMI, water, and macros

BMI is a quick height-to-weight ratio with CDC category bands (under 18.5 underweight, 18.5–24.9 healthy weight, 25–29.9 overweight, 30+ obesity). It's a screening number, not a measure of health or body composition. The water goal follows the common "half your bodyweight in ounces" guideline. The macro targets are a simple default split — protein as a bodyweight estimate, then carbs and fat as a share of your calories — meant as a starting point, not a prescription.

Track this in Valune — free to start

Valune runs these same calculations from your profile and lets you log food, water, fasting, sleep and more against them — in one calm, ad-free app. The trackers and your trends are free forever.

See how it works

Sources

Every figure here traces back to published research or a public-health body. These are the same sources Valune cites in-app:

BMR (Mifflin–St Jeor equation) — Mifflin & St Jeor et al., Am. J. Clinical Nutrition (1990)
TDEE (BMR × activity factor, PAL 1.2–1.9) — FAO/WHO/UNU Human Energy Requirements (2001)
BMI and category bands — U.S. Centers for Disease Control & Prevention
Daily water goal (≈ half bodyweight in ounces) — Mayo Clinic — Water: How much should you drink?
Protein for active people (0.8–1.2 g per lb of lean mass) — Int'l Society of Sports Nutrition Position Stand (2017)

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Valune is a general wellness app designed to help you track habits and notice patterns; it is not a medical device and does not diagnose, treat, cure, or prevent any condition. The estimates on this page are informational and not a substitute for professional medical or nutritional advice. Always talk with a qualified healthcare provider before making significant changes to your diet, exercise, or health routines, especially if you are pregnant, have a history of disordered eating, or have an existing medical condition. If you are struggling with an eating disorder, you can reach the NEDA Helpline resources, and if you are in emotional distress or crisis, you can call or text the 988 Suicide & Crisis Lifeline anytime.