TDEE Calculator
Calculate Total Daily Energy Expenditure (TDEE) and exact calories needed for cutting, maintaining, or bulking.
Input Parameters
Live Result
Details
Quick Answer & Understanding Your Result
To calculate your Total Daily Energy Expenditure (TDEE), you must first determine your Basal Metabolic Rate (BMR) and multiply it by your specific daily physical activity factor (TDEE = BMR × Activity Multiplier).
Activity Multipliers Breakdown
- Sedentary (Desk Job / Little Exercise): BMR × 1.2
- Lightly Active (Light Exercise 1–3 days/week): BMR × 1.375
- Moderately Active (Moderate Exercise 3–5 days/week): BMR × 1.55
- Very Active (Intense Exercise 6–7 days/week): BMR × 1.725
- Extremely Active (Athletes / Heavy Physical Labor): BMR × 1.9
Applying TDEE for Body Goals
- Weight Loss (Cutting): Consume TDEE - 500 kcal/day to lose approximately 0.5 kg (1 lb) of body fat per week.
- Maintenance: Consume 100% of TDEE to stabilize current body weight.
- Muscle Gain (Bulking): Consume TDEE + 300 to 500 kcal/day alongside progressive resistance training.
Select your activity level and enter your physical metrics above to find your exact daily maintenance calories.
Formula & Calculation Logic
Mathematical FormulaBMR is computed via Mifflin-St Jeor and scaled by the physical activity coefficient.
Step-by-Step Guide
Enter Physical Metrics
Input age, gender, height, and body weight.
Select Daily Activity Level
Accurately select your weekly exercise and work activity level.
Choose Your Fitness Goal
Select Fat Loss (-500 kcal), Maintenance, or Muscle Building (+300 kcal).
Review Macro Targets
View your personalized daily calorie target and protein/carb/fat split.
Worked Examples Table
| Example | Input Values | Calculated Result | Explanation |
|---|---|---|---|
| Moderately Active Male (BMR 1,700 kcal) | 1,700 × 1.55 = 2,635 kcal maintenance. | ||
| Sedentary Female (BMR 1,300 kcal) | 1,300 × 1.2 = 1,560 kcal maintenance. |
Frequently Asked Questions
Evidence-Based Methodology & Authoritative References
National Institutes of Health (NIH) - Body Weight Planner
International Society of Sports Nutrition (ISSN) Position Stand
Standard: WHO Adult BMI Diagnostic Standard
Formula: TDEE = BMR × Activity Multiplier
Last Reviewed: August 21, 2026
Primary Source: National Institutes of Health (NIH) - Body Weight Planner
Reference Document: International Society of Sports Nutrition (ISSN) Position Stand
Computation Privacy: 100% client-side 0ms computation, zero data retention
Calculated health, metabolic, and biometric metrics are for general fitness and educational reference only. They do not substitute for professional medical advice, clinical diagnosis, or personalized treatment plans.
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Calculated results are modeled based on standard scientific and mathematical formulas. Please verify with domain-specific technical documentation for specialized applications.