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TDEE Calculator

yrs
cm
kg

BMR

1709 kcal/day

Maintenance Calories

2649 kcal/day

Cutting Calories

2199 kcal/day

Bulking Calories

2969 kcal/day

Goal Calories

2649 kcal/day

Macro Recommendation

Protein 199g, Carbs 265g, Fats 88g

Expenditure Insight

Your estimated burn already includes daily movement and training activity multiplier.

Maintenance calories are an estimate. If your weight trends up or down over 2–3 weeks at this intake, adjust calories until your trend is stable.

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After you get your result, compare a few scenarios or explore related tools.

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How this calculator works

This calculator estimates your BMR (resting calories) and multiplies it by an activity level to estimate TDEE.

  1. Enter your age, height, weight, and sex.
  2. Select an activity level that matches your weekly routine.
  3. Pick a goal to see a daily calorie target plus macro guidance.

Formula

BMR (Mifflin-St Jeor) = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + s

where s = +5 for men and -161 for women

TDEE = BMR x Activity Multiplier

weight(kg): your body weight in kilograms

height(cm): your height in centimeters

Activity Multiplier: a factor based on movement and training frequency

Example calculation

Example: 28-year-old, 175 cm, 75 kg, moderately active

Step 1 (BMR): 10 x 75 + 6.25 x 175 - 5 x 28 + 5 ≈ 1,709 kcal/day

Step 2 (TDEE): 1,709 x 1.55 ≈ 2,649 kcal/day

Typical targets: cut ≈ 2,200 kcal/day, lean bulk ≈ 2,950 kcal/day

What is TDEE

TDEE represents your total daily calorie burn. It combines resting metabolism and activity output to give a practical target for weight maintenance and nutrition planning.

How to interpret your results

Use maintenance calories as your baseline, then make small changes based on your goal. The cutting and bulking numbers are starting points, not rules.

  • If weight changes faster than expected, reduce the deficit/surplus.
  • If weight doesn’t change after 2–3 weeks, adjust intake by 100–200 kcal/day.

Common mistakes

  • Picking an activity level that reflects “ideal” weeks instead of your average.
  • Changing calories daily based on scale fluctuations instead of weekly trends.
  • Trying to cut too aggressively and losing training performance and adherence.
  • Ignoring sleep and steps (NEAT) which can change TDEE meaningfully.

Comparison table

GoalTypical adjustmentWhat to watch
MaintainAround TDEEStable weekly weight trend
Lose fat-300 to -500 kcal/dayEnergy, hunger, training performance
Gain muscle+200 to +400 kcal/dayRate of gain, waist/strength changes

FAQ

TDEE is your Total Daily Energy Expenditure, the estimated calories you burn each day after combining BMR and activity.

Related Calculators

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Calorie Deficit Calculator

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Educational estimates only. Results may vary depending on activity assumptions and individual metabolism.