TDEE Calculator
Calculate your Total Daily Energy Expenditure — find your BMR, maintenance calories, and targets for weight loss or gain.
1,750
BMR (kcal/day)
2,713
TDEE — Maintenance
2,213
Weight Loss (−500 kcal)
3,013
Weight Gain (+300 kcal)
Calorie Targets Summary
| Extreme cut (lose fast) | — |
| Moderate cut (lose 0.5kg/week) | — |
| Maintenance | — |
| Lean bulk (+300 kcal) | — |
| Bulk (+500 kcal) | — |
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus the calories burned through all physical activity. It represents how many calories you need to eat to maintain your current weight.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs just to stay alive at complete rest — breathing, circulation, organ function. TDEE multiplies BMR by your activity level to account for movement throughout the day.
How accurate is this calculator?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate standard formula. Results are estimates — actual TDEE can vary by ±10–15% due to genetics, muscle mass, hormone levels, and non-exercise activity. Use results as a starting point and adjust based on real-world results.
Should I eat my TDEE every day?
If you want to maintain your current weight, yes. To lose weight, eat 300–500 kcal below TDEE. To gain muscle, eat 200–300 kcal above TDEE. More extreme deficits or surpluses are rarely beneficial for most people.
How does activity level affect TDEE?
Activity level is multiplied by your BMR. Moving from sedentary to moderately active can add 300–500 kcal to your daily requirement. This is why exercise, even walking, meaningfully increases your total calorie burn.