[FREE] TDEE CALCULATOR

⭐ FREE METABOLIC ASSESSMENT ⭐

Most calculators that estimate Total Daily Energy Expenditure only provide calorie and macronutrient targets. My calculator is different.

After you fill in your details below, you'll get nutrition targets for maintenance, moderate fat loss, aggressive fat loss, and body recomposition.

Most importantly, I've provided actionable advice and strategies that you can use to make your diet fit into your current lifestyle so that you can actually be consistent with hitting these targets. (Nice!)

TDEE Calculator

Your Details

Age

Gender

Weight (lbs)

Body Fat %

Estimate from a reference photo if unsure — it doesn't need to be exact

20%

5% 15% 25% 35% 45% 60%

Visual reference

Activity Level

Hours of exercise per week

Average daily steps

Please fill in all fields and select your activity level before calculating.

Your Results

Lean Body Mass

—lbs

Basal Metabolic Rate

—kcal/day

Maintenance Calories

Maintenance

Sustain your current weight

—kcal

Protein Intake

Minimum

0.7 g per lb of lean body mass

— g

Optimal

1 g per lb of lean body mass

— g

Fat Loss Calories

Moderate Fat Loss

~0.5–0.75% body weight / week

—

Aggressive Fat Loss

~0.75–1% body weight / week

—

Recomp Calories

Fat Loss Focused

—

kcal / day

Muscle Gain Focused

—

kcal / day

Use the protein targets above for recomp.

Remember: These are estimates. Track your progress for 2–4 weeks and adjust calories as needed.

Want help putting a plan together so you can hit these targets?

Click the link below to join my 28-Day Macro-Method Challenge, and I'll teach you exactly how to eat for fat loss WITHOUT restriction, cooky cutter meal plan, and without giving up the foods you actually enjoy.

CLICK HERE TO JOIN NOW

About Me

Who is Anthony Santana?

Former orthorexic & chronic exerciser turned

fitness coach who actually gets you

Hey, I'm Anthony.

I spent years doing everything the weight loss industry told me to do. Eat less. Train more. Follow rules that made food feel like the enemy and rest feel like weakness.

And for a while, it worked...

Until that restriction and obsession caught up with me. I ended up burnt out, fell off, and had to start completely from scratch.

Not just with my nutrition - but with my entire relationship with food, exercise, and my own body.

I had to relearn how to eat in a way that was sustainable. How to train in a way that added to my life instead of draining it. And how to make progress without making myself miserable in the process.

That journey shaped everything I do today.

FIND OUT HOW WELL YOUR METABOLISM CAN BURN FAT BY ANSWERING A FEW SIMPLE QUESTIONS

(and we’ll share a few tips on how to amplify the fat burning signal)

WHY DO YOU NEED A METABOLIC ASSESSMENT?

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THIS IS FOR YOU IF...

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WE'RE HERE TO HELP.

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Anthony Santana