TDEE Calculator
Calculate maintenance calories (TDEE) and get cutting and bulking targets with a detailed breakdown.
Last updated: January 2026
Use our calculator to estimate your Total Daily Energy Expenditure (TDEE). This is the number of calories you burn each day, which depends on your age, sex, height, weight, and activity level. After you calculate, you will see your maintenance calories, practical cutting and bulking targets, and extra insights such as BMR, BMI, ideal weight estimates, a table comparing maintenance by activity level, and macros for maintenance, cutting, and bulking.
- • Maintenance calories (daily + weekly)
- • Cutting and bulking calorie targets
- • Basal Metabolic Rate (BMR) estimate
- • Activity-level comparison table
- • Macronutrient targets with tabs (maintain/cut/bulk)
- • BMI score + weight classification
- • Ideal weight range (multiple formulas)
- • Muscular potential goal-setting ranges
Calculate your TDEE
How TDEE Is Calculated
Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a day. Most calculators begin by estimating your Basal Metabolic Rate (BMR), which is the number of calories your body uses to keep you alive at rest. After that, the baseline is adjusted upward using an activity multiplier.
In everyday life, your daily calorie burn also includes calories from movement and exercise, which covers everything from walking to training. There is also a smaller portion from the thermic effect of food, which is the energy your body uses to digest and process what you eat. The chart here shows a common way people think about these components.
Your exact percentages can vary, but the big idea stays the same: BMR is usually the largest piece, and changing your activity level can meaningfully shift your TDEE.
The sections below, or to the right on desktop screens, are meant to be a visual guide and not a medical diagnostic. For best results, use your TDEE as a starting estimate and adjust it based on 2-3 weeks of consistent tracking.
Percentages are illustrative and vary by person, diet, and lifestyle.
This overview explains what your TDEE number represents so your calorie target feels practical and actionable.
TDEE Calculator FAQs
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your estimated daily calorie burn. It includes your resting metabolism plus movement and exercise.
What’s the difference between BMR and TDEE?
BMR is an estimate of calories your body burns at rest. TDEE adjusts BMR using an activity factor to estimate your maintenance calories.
Which formula is used?
We use Mifflin-St Jeor by default. If you enter body fat percentage, we can also estimate BMR using Katch-McArdle, which uses lean mass.
How do I use TDEE for weight loss?
A common starting point is a 15–25% calorie deficit from your maintenance calories. Track progress for 2–3 weeks and adjust based on your trend.
How do I use TDEE for muscle gain?
Many people start with a 5–15% calorie surplus and aim for slow, consistent gain while training progressively.
Why is my TDEE only an estimate?
Tracking accuracy, body composition, sleep, stress, and day-to-day movement can shift real-world needs. Use TDEE as a starting point and adjust based on results.