TDEE Calculator
Calculate your Total Daily Energy Expenditure — the total calories you burn in a day from rest, daily activity and exercise. TDEE is the foundation for any cutting, bulking or maintenance plan.
How to use the TDEE Calculator
- Enter your inputs into the TDEE Calculator above.
- Results update instantly as you type — no submit button needed.
- Adjust any value to see how the result changes in real time.
The TDEE formula
TDEE = BMR × activity factor
BMR is your basal metabolic rate (calories burned at rest). The activity multiplier ranges from 1.2 (sedentary) to 1.9 (very heavy exercise). The Mifflin–St Jeor equation is the standard for calculating BMR.
Worked example
A 28-year-old woman, 65 kg at 168 cm: BMR = 10×65 + 6.25×168 − 5×28 − 161 = 1,399 kcal. Lightly active (×1.375), her TDEE is about 1,924 kcal/day. To gain muscle at a 250 kcal surplus, intake target is roughly 2,174 kcal/day.
Frequently asked questions
How accurate is the calculated TDEE?
TDEE formulas are estimates within ±10–15% for most people. Track your weight over 2–3 weeks and adjust intake up or down based on actual results.
Should I use TDEE or BMR to set my calories?
Use TDEE. BMR is only your resting expenditure and excludes daily activity, so eating at BMR would create a large deficit for anyone who is not bedridden.
Does TDEE change over time?
Yes. TDEE decreases as you lose weight (you burn fewer calories moving a smaller body) and changes with activity level. Recalculate every 5–10 lb of weight change.