Energy & Nutrition
TDEE Calculator
Calculate your Total Daily Energy Expenditure — the total calories you burn each day based on your BMR and activity level. Use this number to guide your nutrition for weight loss, maintenance, or muscle gain.
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Result Guide
Understanding Your Result
Here's what each range means and how to interpret your number.
Weight Loss
TDEE × 0.8 (–20%)A moderate 20% calorie deficit promotes sustainable fat loss (~1 lb per week) while preserving muscle mass. More aggressive deficits can slow metabolism and reduce energy.
Maintenance
TDEE × 1.0Eating at your TDEE maintains your current weight. This is your baseline — the amount of energy your body uses for all daily activities and basic functions combined.
Lean Bulk
TDEE × 1.1 (+10%)A slight 10% surplus supports muscle growth when combined with resistance training. Larger surpluses lead to excess fat gain alongside muscle.
Aggressive Cut
TDEE × 0.7 (–30%)A steeper deficit for faster results, but harder to sustain. Monitor energy, strength, and mood. Not recommended for more than 8–12 weeks without a diet break.
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The Science Behind the Number
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the estimated number of calories you burn in a full day, combining your Basal Metabolic Rate (BMR) with the energy used for all physical activity and digestion. It's the most practical number for planning your nutrition — eat below it to lose weight, at it to maintain, and above it to gain.
How TDEE is Calculated
We first calculate your BMR using the Mifflin-St Jeor equation, then multiply it by an activity factor (1.2 for sedentary up to 1.9 for very active). The result is your maintenance calorie level. We then adjust by your goal: –20% for weight loss, +10% for muscle gain.
Activity Multipliers Explained
Sedentary (1.2): desk job, no exercise. Lightly active (1.375): light exercise 1–3 days/week. Moderately active (1.55): moderate exercise 3–5 days/week. Very active (1.725): hard exercise 6–7 days/week. Extra active (1.9): physical job plus daily training.
Using TDEE for Weight Loss
A 20% deficit from your TDEE typically results in ~1 lb of fat loss per week — a sustainable rate that preserves muscle and energy. Pair your deficit with adequate protein (use our Protein Calculator) and resistance training for the best body composition outcomes.
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