TDEE is the total number of calories you burn per day including all physical activity. Eating at TDEE maintains weight; below loses weight; above gains weight.

How is TDEE different from BMR?

BMR is calories burned at rest. TDEE multiplies BMR by an activity factor (1.2–1.9) to account for exercise and daily movement.

TDEE Calculator – Total Daily Energy Expenditure

TDEE Calculator

Calculate your Total Daily Energy Expenditure and find your ideal calorie intake for any fitness goal.

Units

Metric

Imperial

Sex

Male

Female

Age

Weight (kg)

Height (cm)

Activity level

BMR

1,718

kcal/day at rest

TDEE

2,662

kcal/day maintenance

Calorie targets by goal

Extreme cut (−1000)

1,662 kcal

Cut (−500)

2,162 kcal

Mild cut (−250)

2,412 kcal

Maintenance

2,662 kcal

Mild bulk (+250)

2,912 kcal

Bulk (+500)

3,162 kcal

Activity breakdown

BMR (base metabolism)

1,718 kcal

Activity calories

945 kcal

TDEE Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, accounting for your activity level. It is calculated by multiplying your BMR by an activity multiplier.

Activity multipliers (Harris-Benedict)

Sedentary (×1.2): Little or no exercise. Desk job.
Lightly active (×1.375): Light exercise 1–3 days per week.
Moderately active (×1.55): Moderate exercise 3–5 days per week.
Very active (×1.725): Hard exercise 6–7 days per week.
Super active (×1.9): Physical job plus training twice a day.

Using TDEE to reach your goal

A deficit of 500 kcal/day leads to roughly 0.5 kg of fat loss per week. A surplus of 500 kcal/day combined with strength training supports muscle gain at approximately the same rate.

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, accounting for your activity level. It is calculated by multiplying your BMR by an activity multiplier.

Activity multipliers (Harris-Benedict)

Sedentary (×1.2): Little or no exercise. Desk job.
Lightly active (×1.375): Light exercise 1–3 days per week.
Moderately active (×1.55): Moderate exercise 3–5 days per week.
Very active (×1.725): Hard exercise 6–7 days per week.
Super active (×1.9): Physical job plus training twice a day.

Using TDEE to reach your goal

A deficit of 500 kcal/day leads to roughly 0.5 kg of fat loss per week. A surplus of 500 kcal/day combined with strength training supports muscle gain at approximately the same rate.