TDEE Calculator
Find your daily calories to cut, maintain or bulk.
How to use
- 1 Enter your weight, height and age.
- 2 Select your sex and how active you are in a typical week.
- 3 Read your BMR and TDEE.
- 4 Use the goal targets to set a calorie intake for cutting, maintaining or bulking.
About TDEE Calculator
The TDEE Calculator estimates your Total Daily Energy Expenditure — the number of calories your body burns in a day once everyday movement and exercise are factored in.
Enter your weight, height, age, sex and activity level, and the tool first computes your Basal Metabolic Rate with the widely used Mifflin-St Jeor equation, then multiplies it by an activity factor to arrive at your TDEE.
Knowing your TDEE is the foundation of any nutrition plan, because it tells you roughly how many calories will keep your weight steady.
From there the calculator also lays out practical calorie targets: a mild and a standard deficit for losing fat, your maintenance figure, and a mild and standard surplus for building muscle.
The standard targets use a 500 kcal/day adjustment, which corresponds to gaining or losing about half a kilogram per week, while the milder 250 kcal/day options suit a slower, more sustainable pace.
The activity multipliers range from 1.2 for a sedentary desk-bound day up to 1.9 for people training hard every day, so pick the option that honestly reflects a typical week.
Everything is calculated locally in your browser — none of your body metrics are uploaded or stored — and the results are estimates to guide planning, not medical or dietary advice.
FAQ
What is the difference between BMR and TDEE?
BMR is the energy you burn at complete rest. TDEE multiplies that by an activity factor to include daily movement and exercise, giving your true maintenance calories.
Which formula does it use?
It uses the Mifflin-St Jeor equation for BMR, which is generally considered one of the most accurate for the average adult.
How big a calorie deficit should I use?
A 500 kcal/day deficit equals roughly 0.5 kg of fat loss per week. Smaller deficits are gentler and easier to sustain. This tool is a guide, not medical advice.