TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the total calories you burn per day including all activities. Use this to plan weight loss or muscle gain.
Your Details
—
calories/day to maintain weight
Lose Weight
cal/day (-500)
~0.5 kg/week loss
Maintain
cal/day
Current weight
Gain Muscle
cal/day (+500)
~0.5 kg/week gain
Calorie Breakdown
cal
BMR (at rest)
+— cal
Activity calories
What is TDEE?
TDEE = BMR × Activity Multiplier. It's the total calories your body burns in a day including exercise and daily activities. Eating below TDEE leads to weight loss, above leads to weight gain.
How TDEE is Calculated
TDEE combines your Basal Metabolic Rate (BMR) with an activity multiplier. First, we calculate BMR using the Mifflin-St Jeor equation, then multiply by your activity level.
"A deficit of 500 cal/day = ~0.5 kg weight loss per week (3500 cal = 1 lb fat)"
The Formula
TDEE = BMR × Activity Factor
Sedentary: ×1.2
Light: ×1.375
Moderate: ×1.55
Very Active: ×1.725
Extreme: ×1.9