TDEE Calculator (Total Daily Energy)
Find out exactly how many calories your body burns every day so you can bulk, cut, or maintain with precision.
Your Biometrics
Lifestyle Output
Why accurate activity matters:
Most people overestimate their burns. If you sit at a desk for 9 hours but lift weights for 45 mins, you are 'Lightly Active', not 'Very Active'.
TDEE Calculator (Total Daily Energy) Methodology & Instructions
Step-By-Step Guide
- Enter your age, gender, weight, and height to calculate your base metabolic rate (BMR).
- Select your true activity level (be honest about how much you sit!).
- Click calculate to determine your TDEE (maintenance calories).
- Use the provided macros to decide if you want to enter a surplus or deficit.
Mifflin-St Jeor Equation
TDEE = BMR × Activity Multiplier (1.2 to 1.9)
Understanding Your Results
| Goal | Action on TDEE | Expected Result |
|---|---|---|
| Bulking (Surplus) | TDEE + 500 Calories | Gain approx 1 lb per week. Ideal for maximizing muscle growth during resistance training. |
| Maintenance | Exactly your TDEE | Weight remains stable. Best for body recomposition (building muscle while slightly burning fat over long periods). |
| Cutting (Deficit) | TDEE - 500 Calories | Lose approx 1 lb of fat per week. Safe, sustainable rate of fat loss without losing muscle. |
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is how many calories you burn in a day, taking into account your Basal Metabolic Rate (BMR) and all physical activity (NEAT, exercise, TEF).
How is TDEE different from BMR?
BMR (Basal Metabolic Rate) is the calories your body burns just to stay alive in a coma. TDEE takes your BMR and multiplies it by an activity factor to give you a real-world daily calorie burn.
Primary Reference Sources: American Council on Exercise (ACE) - BMR vs TDEE
Standardized Calculation Engine · Last updated July 6, 2026