TDEE Calculator
Find out your Total Daily Energy Expenditure to understand how many calories you burn.
Gender
Age (Years)
Weight
Height
cm
Activity Level
Maintenance Calories
Calories / Day
Basal Metabolic Rate (BMR)
1,618 kcal
Bulking (+500)
3,007 kcal
Cutting (-500)
2,007 kcal
What is TDEE? (Total Daily Energy Expenditure)
TDEE stands for Total Daily Energy Expenditure — an estimation of how many calories you burn per day when exercise and daily activity are taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying that value by an activity multiplier: Total Daily Energy Expenditure = BMR × activity multiplier.
How to use your TDEE?
- Maintain Weight: Consume calories equal to your TDEE.
- Lose Weight: Consume 300-500 calories less than your TDEE (Caloric Deficit).
- Gain Muscle: Consume 300-500 calories more than your TDEE (Caloric Surplus).
Example
A moderately active person with a BMR of 1,500 and an activity multiplier of 1.55 has a TDEE of about 2,325 calories/day — their maintenance calorie level.
Common Use Cases
- Setting a calorie target for weight loss, maintenance, or muscle gain.
- Adjusting your diet plan as your activity level changes.
FAQs
What does TDEE stand for?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a full day, combining your resting metabolism (BMR) with all activity, exercise, and digestion.
How is TDEE different from BMR?
BMR is calories burned at complete rest; TDEE (Total Daily Energy Expenditure) adds your activity level on top, giving a more realistic picture of your actual daily calorie burn.