TDEE Calculator (Total Daily Energy Expenditure)
Calculate the calories you burn per day (your TDEE) to set targets for cutting, maintaining, or bulking.
How to use the tdee calculator
- Enter your age, sex, height and weight.
- Select the activity level that best matches your week.
- Click Calculate to see your BMR and TDEE, plus cut/maintain/bulk targets.
Turning TDEE into a goal
A deficit of about 500 calories per day yields roughly 0.45 kg (1 lb) of fat loss per week. For lean gains, a surplus of 250–500 calories is typical. Recalculate as your weight changes.
What TDEE includes beyond your workouts
Total Daily Energy Expenditure is more than the calories you burn training. It combines your basal metabolic rate (energy at complete rest), the thermic effect of food (digestion), deliberate exercise, and crucially NEAT, the non-exercise activity of walking, fidgeting, and daily movement.
NEAT varies enormously between people and adjusts unconsciously when you diet, which is one reason weight loss slows over time even when training stays constant.
Turning your TDEE into a goal
Eating roughly 500 calories below TDEE yields about 0.45 kg of fat loss per week, while a 250-500 calorie surplus supports lean gains. Because TDEE shifts as your weight and activity change, recalculate every few kilograms and adjust. Treat the number as a well-informed starting point, then let two or three weeks of real-world results fine-tune it.
Activity multipliers (applied to your BMR)
| Activity level | Multiplier | Who it fits |
|---|---|---|
| Sedentary | × 1.2 | Desk job, little or no exercise |
| Lightly active | × 1.375 | Light exercise 1–3 days a week |
| Moderately active | × 1.55 | Moderate exercise 3–5 days a week |
| Very active | × 1.725 | Hard exercise 6–7 days a week |
| Extra active | × 1.9 | Hard daily exercise plus a physical job |
Your TDEE is your BMR multiplied by one of these factors. Most people slightly overestimate their activity, so if progress stalls, try the band below your first guess.
Frequently asked questions
What is TDEE?
TDEE is your Total Daily Energy Expenditure — the total calories you burn in a day including basal metabolism, activity, and digestion. Eating below it loses weight; above it gains.
Which BMR formula is most accurate?
The Mifflin-St Jeor equation is widely regarded as the most accurate for the general population, which is why this calculator uses it.
Which BMR formula does this use?
It uses the Mifflin-St Jeor equation, widely regarded as the most accurate for the general population, as the basis for your TDEE.
Why is my actual weight change different from my TDEE prediction?
TDEE is an estimate, and NEAT plus water fluctuations create noise. Track for two to three weeks and adjust your intake based on the trend rather than any single day.
How often should I recalculate my TDEE?
Every time your weight changes by a few kilograms or your activity level shifts meaningfully. A lighter body burns fewer calories, so the target moves as you progress.
Which activity multiplier should I choose?
Pick the row that matches a typical week, and lean conservative — most people overrate their activity. The table below shows each multiplier and who it fits.
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