TDEE Calculator
Find out exactly how many calories you burn per day and get calorie targets for your goal.
How this TDEE calculator works
Your TDEE is calculated in two steps. First, your BMR is estimated using the Mifflin-St Jeor equation. Then your BMR is multiplied by an activity factor that ranges from 1.2 (sedentary) to 1.9 (extremely active). The result is your estimated daily calorie burn.
Calorie targets
The cut target is TDEE minus 500 kcal — a deficit that produces approximately 0.5 kg of fat loss per week. The bulk target adds 300 kcal for a lean gaining phase. Adjust these based on your rate of weight change over 2–3 weeks.
Frequently Asked Questions
- What is TDEE?
- Total Daily Energy Expenditure is the total number of calories you burn in a day, accounting for your basal metabolic rate plus all physical activity.
- How accurate is the TDEE estimate?
- The estimate is based on validated equations and activity multipliers, but individual variation means results can be off by 10–20%. Track your weight for 2–3 weeks at the calculated maintenance level and adjust if needed.
- How many calories should I eat to lose weight?
- A deficit of 300–500 calories per day leads to roughly 0.3–0.5 kg of fat loss per week, which is generally considered sustainable. Aggressive deficits often lead to muscle loss and metabolic adaptation.
- What does TDEE include?
- TDEE covers your BMR (resting calorie burn), the thermic effect of food (digestion), non-exercise activity thermogenesis (daily movement), and exercise energy expenditure.