⚡
TDEE Calculator
Total Daily Energy Expenditure with imperial/metric tabs.
Enter your details
Units
Gender
Results
TDEE (calories/day)
—
BMR
—
For Fat Loss (−500)
—
For Muscle Gain (+300)
—
How to use the TDEE Calculator
Switch between imperial and metric, enter your stats and activity level — TDEE plus cut/bulk targets appear instantly.
TDEE vs BMR
BMR (Mifflin-St Jeor) is what you'd burn lying still all day. TDEE = BMR × activity factor (1.2–1.9) — your real daily burn including everything you do. It's the number every diet or bulk plan should start from.
Using TDEE for goals
Cut: TDEE − 500 (≈1 lb/week fat loss). Lean bulk: TDEE + 200–300. Recompute every few weeks as weight changes, and dial protein with our protein calculator. Full method: how to calculate TDEE.
Frequently Asked Questions
BMR is rest-only. TDEE = BMR × activity factor — your real daily burn including everything you do.
Eat ~500 kcal below TDEE for ~1 lb/week loss. Track for 2–3 weeks and adjust — formulas are starting points.