Nail your daily calorie and macro targets.
Estimate your total daily energy expenditure — try the TDEE calculator on this page, then save your number with a free account.
By Aziz Mezlini, PhD · Founder & Scientist, Carthalis · Updated 2026-05-25
Wellness education, not diagnosis · Not for emergencies
What this number actually measures
Total daily energy expenditure (TDEE) is the kilocalories your body uses in a day — resting metabolism plus everyday movement — as an educational planning number for your daily calorie needs, not a medical prescription.
Resting Metabolic Rate (RMR)
Energy needed to keep you alive at rest. RMR is usually 60–75% of your total daily burn — we estimate it with the Pavlidou equation, a modern validated formula.
Activity & movement
Exercise, work, and daily movement add to RMR. On this page we use WHO/FAO physical-activity level (PAL) multipliers; the app adds MET-based detail after signup.
Personalized
Factors in your age, sex, weight, height, and activity level — not a generic 2,000 kcal label.
Dynamic
Adapts as your lifestyle, training, or health context changes — recalculate every 4–6 weeks.
Precise
Small calorie errors compound over time — a clearer TDEE target supports steadier progress.
Example: RMR 1,600 kcal × 1.55 (moderate activity) = 2,480 kcal TDEE
Resting metabolic rate (RMR) is roughly 60–75% of total daily energy expenditure; activity and movement make up the remainder.
Scientific basis: FAO/WHO/UNU (2004) Human Energy Requirements and Pavlidou equation (2023)
Estimate yours
Try the TDEE calculator on this page for a Pavlidou RMR + PAL estimate of total daily energy expenditure — simplified PAL on this page; MET depth unlocks in the app.
Estimate your daily calorie target (TDEE)
Get a quick Pavlidou RMR + PAL estimate of total daily energy expenditure. Sign up for MET-based precision, meal planning, and logging tools.
Your inputs
Your result
Fill in your inputs to see your personalised result here. The calculator runs entirely on this page — no signup required to try.
Wellness education, not medical or nutrition advice.
Sign up to use the more accurate MET-based estimation in the app, plus tools such as meal suggestions, meal planning, and meal logging / optimization against your daily targets.
Save your result with a free accountSign up to use the more accurate MET-based estimation in the app, plus tools such as meal suggestions, meal planning, and meal logging / optimization against your daily targets.
Wellness education, not diagnosis.
Pavlidou RMR + PAL on this page vs MET-based in the app
The best TDEE calculator methodology starts with a validated resting metabolic rate, then layers activity honestly. On this page, PAL multipliers use broad lifestyle bands — practical for a quick estimate. After signup, Carthalis models work, exercise, sleep, and leisure with MET values from the Adult Compendium of Physical Activities.
Why broad PAL categories have limits
Physical Activity Level (PAL) multipliers group people into bands like sedentary, moderate, or active. A desk worker who trains three times per week may land in the same band as someone with a physically active job — so on-page PAL is an educational starting point, not a clinical measurement.
| Aspect | On this page (PAL) | In the app (MET) |
|---|---|---|
| Resting metabolism | Pavlidou et al. 2023 (RMR equation) | Same Pavlidou RMR base with profile refinements over time |
| Activity model | FAO/WHO/UNU 2004 Physical Activity Level (PAL) multipliers | Adult Compendium of Physical Activities 2024 — MET values per activity |
| Daily breakdown | Single PAL band for your lifestyle | Work, exercise, sleep, and leisure modeled separately |
| Meal tools | Educational TDEE number only | Meal suggestions, planning, and logging against targets |
Methodology sources: Pavlidou et al. 2023; FAO/WHO/UNU 2004; Adult Compendium of Physical Activities 2024
Adjusting for fat loss / muscle gain
Once you have a TDEE baseline, adjust for your goal — general wellness guidance, not a clinical prescription. Discuss medically supervised diets with a qualified clinician.
Fat loss
~15% deficit below maintenance TDEE
Example: 2,480 kcal maintenance → ~2,108 kcal target
Moderate deficits tend to preserve muscle and adherence better than extreme cuts.
Maintenance
Eat at your estimated TDEE
Example: 2,480 kcal in ≈ 2,480 kcal out
Balance energy in and out to hold current weight — general wellness guidance.
Muscle gain
~10% surplus above maintenance TDEE
Example: 2,480 kcal maintenance → ~2,728 kcal target
A modest surplus fuels recovery and growth without excessive fat gain.
Wellness education, not diagnosis
Wellness education, not diagnosis.
Not for emergencies — call your local emergency line.
Carthalis is not a medical device.
TDEE estimates are general guidance — consult a clinician for medically supervised diets.
Read our full trust commitment on Trust & Safety.
Common questions
Save your number + plan meals
Sign up to use the more accurate MET-based estimation in the app, plus tools such as meal suggestions, meal planning, and meal logging / optimization against your daily targets.