TDEE Calculator (Total Daily Energy Expenditure)
Calculate the total calories you burn each day your baseline for any nutrition or training plan. US units default.
Enter your details
Your results
- BMR (resting)
- 1,401 kcal/day
- Maintenance
- 1,927 kcal/day
- Cut (-20% for fat loss)
- 1,541 kcal/day
- Aggressive cut (-25%)
- 1,445 kcal/day
- Bulk (+15% for muscle gain)
- 2,216 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.
TDEE vs BMR
BMR is calories at complete rest. TDEE is BMR multiplied by an activity factor (1.2 for sedentary up to 1.9 for very active). Always plan calories from TDEE, not BMR.
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Calculators set the target daily habits make it stick. Add a gentle herbal tea to your morning routine to support digestion, hydration, and a calmer wellness rhythm.
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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.
What TDEE deficit is best for fat loss?
A 15–25% deficit is the sweet spot for most people enough to lose ~0.5–1% body weight per week without major muscle loss.