TDEE Calculator With Daily Steps (Maintenance Calories & Macros)
What Is a TDEE Calculator?
Your TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It's the most important number for any fitness goal because it sets your baseline for "maintenance calories." Your TDEE is built from four key parts: your Basal Metabolic Rate (BMR), calories burned from workouts, calories burned from daily steps (a form of NEAT), and the Thermic Effect of Food (TEF). This TOOL-Xpert calculator helps you find the right maintenance calories, and from there, you can easily set a calorie deficit for fat loss or a calorie surplus for muscle gain.
TDEE Calculator With Steps — Try It Now
How a TDEE Calculator Works (Formulas & Steps)
This calculator combines several formulas to give you a complete picture of your daily calorie needs.
BMR Formulas (Mifflin-St Jeor vs. Katch-McArdle)
Your BMR is the energy your body burns at complete rest. We use the best formula for your data. If you provide your body fat %, we use the more accurate Katch-McArdle formula. Otherwise, we use the reliable Mifflin-St Jeor formula.
Daily Steps to Calories
We add the calories you burn from walking separately for better accuracy. First, we estimate your stride length based on your height, then calculate the distance you walk, and finally, the calories burned.
Activity Factor (AF) and TEF
Your BMR is multiplied by an Activity Factor (from your workouts) and we add your step calories. Finally, we add about 10% for the Thermic Effect of Food (TEF)—the calories your body uses to digest the food you eat.
User Guide — How to Use This TDEE Calculator
- Choose your preferred units (US or Metric).
- Enter your age, sex, height, and weight. Add your body fat % if you know it for a more accurate BMR.
- Enter your average number of steps per day.
- Pick an activity level that best describes your workouts (don't include your daily steps here).
- Keep the TEF toggle on for the most realistic TDEE estimate.
- Select your goal (fat loss, maintain, or muscle gain) and a macro preset.
- Hit 'Calculate' and review your personalized targets.
- For best results, track your weight for 2–3 weeks and adjust your calories up or down by 100–200 if your weight change doesn’t match the plan.
FAQs (TDEE, Steps, Maintenance Calories)
What’s a good step goal for fat loss?
Many people aim for 8,000 to 10,000 steps per day as a great target for increasing daily activity. However, the best number is the one you can stick with consistently. Even increasing your current average by 2,000 steps can make a big difference.
How accurate are TDEE estimates?
They are a very strong scientific starting point. However, everyone's body is slightly different. Think of this number as your baseline, then track your weight for a few weeks. If you're losing weight on your maintenance calories, your actual TDEE is a bit higher. If you're gaining, it's a bit lower. Adjust as needed.
Do I need to enter my body fat %?
No. It improves the accuracy of your BMR calculation, but the Mifflin-St Jeor formula works very well for most people. Only enter it if you have a reliable measurement.
What is NEAT?
NEAT stands for Non-Exercise Activity Thermogenesis. It’s all the movement you do that isn't formal exercise, and daily steps are the biggest part of it! That's why this calculator tracks them separately.