TDEE Calculator (Total Daily Energy Expenditure)
Calculate the total calories you burn each day — your baseline for any nutrition or training plan.
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Your results
TDEE
1,884 kcal/day
- BMR
- 1,370 kcal/day
- Cut (-20%)
- 1,507 kcal/day
- Bulk (+15%)
- 2,167 kcal/day
TDEE is your maintenance level. Subtract for fat loss; add for muscle gain.
What is TDEE?
TDEE is the sum of your BMR plus all activity — exercise, walking, fidgeting (NEAT), and the energy used to digest food (TEF).
It's the single most important number for nutrition planning because it tells you exactly how many calories to eat for maintenance, fat loss, or muscle gain.
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Frequently Asked Questions
Why does my TDEE seem off?
Activity multipliers are estimates. Track real-world weight for 2-3 weeks and adjust calories up or down by 100-150.