TDEE Calculator
Calculate your Total Daily Energy Expenditure to know exactly how many calories you burn per day. Get targets for weight loss, maintenance, and muscle gain.
Your TDEE
2,633
calories/day · BMR: 1,699 · ×1.55
Cutting (−500)
2,133
cal/day
Maintenance
2,633
cal/day
Bulking (+500)
3,133
cal/day
How the TDEE Calculator Works
TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying it by an activity factor that accounts for your daily movement and exercise habits.
TDEE Formula
TDEE = BMR × Activity Multiplier BMR (Male) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
BMR (Female) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Multipliers: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9)
Example Calculation
For a 30-year-old male, 80 kg, 178 cm, exercising 4 days/week:
- BMR = 10(80) + 6.25(178) − 5(30) + 5 = 1,767 cal
- Activity = Moderately Active (1.55)
- TDEE = 1,767 × 1.55 = 2,739 calories/day
Calorie Targets by Goal
| Goal | Calories | Adjustment |
|---|---|---|
| Aggressive Cut | 2,189 | −20% |
| Moderate Cut | 2,389 | −500 cal |
| Maintenance | 2,739 | — |
| Lean Bulk | 2,989 | +250 cal |
| Aggressive Bulk | 3,239 | +500 cal |
Tips for Accurate TDEE Tracking
- Be honest about your activity level — most people overestimate
- Track your weight for 2-3 weeks and adjust calories if weight isn't moving as expected
- NEAT (fidgeting, walking, standing) can account for 200-800 calories/day
- Recalculate after every 5-10 pounds of weight change
- Sleep deprivation can reduce TDEE by 5-20% through lower NEAT
Frequently Asked Questions
What is TDEE and how is it different from BMR?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day including all activities. BMR (Basal Metabolic Rate) is only the calories burned at complete rest. TDEE = BMR × Activity Multiplier. For example, if your BMR is 1,600 and you exercise moderately, your TDEE is about 1,600 × 1.55 = 2,480 calories.
What are the activity level multipliers?
The standard multipliers are: Sedentary (1.2) for desk jobs with no exercise, Lightly Active (1.375) for light exercise 1-3 days/week, Moderately Active (1.55) for moderate exercise 3-5 days/week, Very Active (1.725) for hard exercise 6-7 days/week, and Extremely Active (1.9) for athletes or very physical jobs.
How do I use TDEE for weight loss (cutting)?
To lose weight, eat below your TDEE. A deficit of 500 calories/day results in roughly 1 pound of fat loss per week. A moderate deficit (15-20% below TDEE) is sustainable and preserves muscle. For example, if your TDEE is 2,400, eating 1,900-2,040 calories creates a healthy deficit.
How do I use TDEE for muscle gain (bulking)?
To gain muscle, eat above your TDEE. A surplus of 250-500 calories/day supports muscle growth while minimizing fat gain. If your TDEE is 2,400, aim for 2,650-2,900 calories combined with resistance training. Protein intake should be 0.7-1g per pound of bodyweight.
How should I split my macros based on TDEE?
A common macro split for maintenance is 30% protein, 40% carbs, 30% fat. For cutting, increase protein to 35-40% to preserve muscle. For bulking, increase carbs to 45-50% for energy. Each gram of protein/carbs = 4 calories, each gram of fat = 9 calories. Adjust based on training demands and preferences.
How often should I recalculate my TDEE?
Recalculate every 4-6 weeks or whenever your weight changes by more than 5 pounds. As you lose weight, your TDEE decreases (less body mass to fuel). As you gain muscle, your TDEE may increase slightly. Activity level changes also require recalculation.
Why is my TDEE estimate different from what I actually need?
TDEE formulas provide estimates — individual metabolism varies by 10-15%. Factors like genetics, NEAT (non-exercise activity thermogenesis), muscle mass, hormones, and sleep quality affect actual energy expenditure. Use the calculated TDEE as a starting point, then adjust based on 2-3 weeks of weight tracking.