🏃 Health & Fitness
TDEE Calculator — Total Daily Energy Expenditure
Total Daily Energy Expenditure estimates the calories you burn in a full day, combining your basal metabolic rate with physical activity. It is the reference number for setting a maintenance, cutting, or bulking calorie target.
Comparison
How it works
Weight
Height
Age
Sex
Activity level
BMR
TDEE
Frequently asked questions
How do I use TDEE to lose weight?
Eat roughly 300 to 500 calories below your TDEE to lose weight at a moderate pace, or about 300 to 500 above it to gain. Avoid aggressive cuts far below your BMR, which are hard to sustain and risk muscle loss.
How accurate is this estimate?
TDEE from an activity multiplier is an estimate, typically within about 10 percent of true expenditure. Track your weight for two to three weeks and adjust intake by 100 to 200 calories if results differ from your goal.