TDEE Calculator - Discover Your Total Daily Energy Expenditure
Calculate your TDEE exactly. Understand how many calories you burn daily and get a personalized calorie target for weight loss (cutting), maintenance, or muscle gain (bulking).
Body Fuel Goals
Weight Management
These numbers provide a baseline estimate. Actual maintenance levels vary based on metabollic rate, muscle mass, and environmental factors. For precise dietary planning, consult with a certified nutritionist.
TDEE Calculator - Discover Your Total Daily Energy Expenditure
Calculate your TDEE exactly. Understand how many calories you burn daily and get a personalized calorie target for weight loss (cutting), maintenance, or muscle gain (bulking). Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It combines your Basal Metabolic Rate (BMR) with the energy expended during physical activity and the thermic effect of food. Knowing your TDEE is the foundation of any successful fitness or transformation journey.
Energy Balance
Your TDEE is the number of calories you burn daily. Consuming more leads to weight gain, and less leads to loss.
Metabolic Health
Understanding your BMR and TDEE is fundamental for sustainable fitness and nutrition planning.
The Mifflin-St Jeor Equation
BMR = 10W + 6.25H - 5A + 5Where W is weight in kg, H is height in cm, and A is age in years. TDEE = BMR × Activity Multiplier.
Activity Level Impact
Weight Loss Strategy
If your TDEE is 2,500 calories, eating 2,000 calories per day (a 500-calorie deficit) will lead to approximately 1 lb of fat loss per week.
Building Muscle
To gain muscle effectively, aim for a 'lean bulk' by eating 200-500 calories above your TDEE while following a structured strength training program.