TDEE Calculator
Estimate total daily energy expenditure from BMR and activity level.
Total daily energy expenditure
2,267 kcal
calories per day at your activity level
BMR
1,649 kcal
Cut (−20%)
1,814 kcal
Bulk (+10%)
2,494 kcal
BMR × activity
TDEE scales resting metabolism by how much you move: from ×1.2 for desk life to ×1.9 for physical labor plus training. Eat at TDEE and weight holds steady; the classic cut is 20% below, and a lean bulk runs 5–10% above.
The multiplier is the weak link
People routinely overestimate activity — training an hour a day doesn't make the other 23 'very active.' If two weeks of eating at your computed TDEE moves the scale, adjust the multiplier down (or up) a notch rather than trusting the label.
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