TDEE Calculator
Calculate Total Daily Energy Expenditure — your real daily calorie burn.
Interactive calculator
Result
TDEE
Maintenance calories/day
2,633
BMR
1,699
Cut (−500 kcal)
~1 lb/wk loss
2,133
Bulk (+300 kcal)
Lean gain
2,933
What it is
Total Daily Energy Expenditure (TDEE) is the calories you actually burn each day — BMR plus activity and the energy cost of digestion.
The formula
TDEE = BMR × activity multiplier (1.2–1.9)
Why it matters
If you want to lose weight, eat below TDEE. To gain muscle, eat slightly above. TDEE is the target everyone needs to know.
Worked examples
Try the example
Use the defaults above as a starting point — then adjust the inputs to match your situation.
Common pitfalls
- Double-check the units on every input — most errors come from mixing units.
- Round at the end, not in the middle of the formula.
Frequently asked questions
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