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.
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.
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