TDEE Calculator
Calculate your Total Daily Energy Expenditure. Find out how many calories you burn each day and set your cutting or bulking goals.
Calculate My TDEEWhat is TDEE?
Basal Metabolic Rate (BMR)
The number of calories your body burns at complete rest, keeping you alive.
Activity Multiplier
Multiplies your BMR based on how active you are each week.
Your Goal
Adjust your TDEE for fat loss (cut) or muscle gain (bulk).
How to Use This Calculator
- 1
Enter Your Details
Input your gender, age, weight, and height.
- 2
Select Activity Level
Choose the option that best matches your weekly exercise routine.
- 3
Set Your Goal
Choose cut (fat loss), maintain, or bulk (muscle gain).
- 4
Get Your Results
See your BMR, TDEE, and target calories instantly.
Frequently Asked Questions
Is TDEE accurate?
TDEE estimates are based on population averages. Individual metabolism can vary by ±10-15%. Use this as a starting point and adjust based on real-world results.
Should I eat exactly my TDEE?
If you want to maintain weight, yes. For fat loss, subtract 300-500 calories. For muscle gain, add 200-500 calories.
How often should I recalculate?
Recalculate every 4-8 weeks, or whenever your weight changes significantly, as your TDEE will change with your body composition.