[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?

Book a FREE Diet Readiness Call below and I'll teach you my best strategies for losing fat, getting lean, and staying lean for life.

About Me

Who is Anthony Santana?

Just a human obsessed with helping humans

Hey, I'm Anthony.

I’m a nutrition coach, behavior change specialist, and personal trainer for women who want to lose weight / improve your health WITHOUT letting food or exercise control your life.

After years of restrictive eating and overtraining, I had to relearn how to eat, exercise, and live in a way that didn’t revolve around dieting and lose weight. That process shaped everything I do today.

I help women cut ties with the scale so it no longer controls their life and build trust with their body again so they improve their quality of life and live a life they deserve (free from, restriction, guilt, and fear).

If you want to stop dieting & start living a life you actually deserve, you’ll feel at home here.

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