TDEE Calculator
Estimate total daily energy expenditure from BMR and activity level.
Quick answer
Total daily energy expenditure (TDEE) is all the calories you burn in a day: your basal metabolic rate times an activity factor (about 1.2 sedentary to 1.9 very active). Eat below TDEE to lose weight and above it to gain.
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.
Frequently asked questions
- How does the TDEE Calculator work?
- Total daily energy expenditure (TDEE) is all the calories you burn in a day: your basal metabolic rate times an activity factor (about 1.2 sedentary to 1.9 very active). Eat below TDEE to lose weight and above it to gain.
- Is the TDEE Calculator free to use?
- Yes. The TDEE Calculator is completely free, runs entirely in your browser, and requires no account or sign-up. Your inputs never leave your device.
Sources & methodology
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