Know Your Numbers, Hit Your Goals
Your TDEE (Total Daily Energy Expenditure) is the foundation of any nutrition plan. Macro Maxxing helps you calculate it, set the right calorie target, and track with AI precision — all with streaks and leaderboards to keep you consistent.
Calculate & Track — FreeWhat Is TDEE and Why Does It Matter?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE is essential because:
Fat Loss
Eat below your TDEE (deficit) to lose fat. A 300-500 kcal deficit is sustainable and effective.
Maintenance
Eat at your TDEE to maintain your current weight and body composition.
Muscle Gain
Eat above your TDEE (surplus) to build muscle. A 200-400 kcal surplus supports lean gains.
How TDEE Is Calculated
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor. The most commonly used formula is the Mifflin-St Jeor equation:
Mifflin-St Jeor BMR Formula
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Activity Multipliers
From TDEE to Daily Tracking
Knowing your TDEE is step one. Step two is actually tracking your food consistently to hit your target. This is where most people fail — not because they don't know the numbers, but because tracking is too tedious.
Macro Maxxing bridges this gap with AI food scanning (photo and voice), saved meal templates, and gamified accountability. Once you know your TDEE, set your daily target in the app and let AI handle the tracking.
Streaks Keep You Honest
Build a daily logging streak to stay consistent. Once you have a streak going, the fear of breaking it keeps you tracking — which keeps you hitting your TDEE target.
Leaderboard Competition
Earn Aura XP for hitting your calorie target, maintaining streaks, and logging consistently. Compete with the community on the leaderboard for extra motivation.
Frequently Asked Questions
What is TDEE and how do I calculate it?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day, including BMR, activity, and digestion. Calculate it using the Mifflin-St Jeor equation: find your BMR based on weight, height, age, and sex, then multiply by an activity factor (1.2 for sedentary up to 1.9 for extremely active).
What is the best TDEE calculator app?
Macro Maxxing helps you determine your calorie needs and then track your food intake with AI-powered photo and voice scanning. Unlike standalone calculators, it combines TDEE-based targets with effortless daily tracking, streaks, leaderboards, and a social community for accountability.
How many calories should I eat to lose weight?
To lose weight, eat 300-500 calories below your TDEE. This creates a sustainable calorie deficit that results in approximately 0.5-1 lb of fat loss per week. Use Macro Maxxing to set your target and track your intake with AI food scanning.
How accurate are TDEE calculators?
TDEE calculators provide an estimate, typically within 10-15% of actual expenditure. The best approach is to use a calculator as a starting point, track your food consistently for 2-3 weeks, and adjust based on actual weight changes. Macro Maxxing makes this tracking process effortless.
Calculate Your TDEE, Then Track It
Know your numbers. Track with AI. Stay consistent with streaks and leaderboards. Free forever.
Download on the App StoreFree to download. iOS 17+ required.