TDEE Calculator
Total Daily Energy Expenditure by activity level.
BMR via Mifflin-St Jeor × activity factor.
How to Use
- Choose units and enter gender, age, height, weight.
- Select your activity level.
- See your maintenance calories, plus cutting and bulking targets.
Calculation Method
TDEE = BMR × activity factor.
BMR uses Mifflin-St Jeor. Activity factors: Sedentary 1.2 · Lightly active 1.375 · Moderately active 1.55 · Very active 1.725 · Extra active 1.9.
Cutting ≈ TDEE − 500 kcal/day · Bulking ≈ TDEE + 500 kcal/day.
Source: Mifflin-St Jeor BMR; standard PAL activity multipliers
Examples
TDEE = 1,650 × 1.55 ≈ 2,558 kcal/day
≈ 2,058 kcal/day for ~0.5 kg/week loss
Frequently Asked Questions
They are population estimates. Track your weight for 2–3 weeks and adjust calories if needed.
If you chose an activity level that already includes your training, do not add exercise calories again.
Tailored Versions
Same calculator, focused content for your situation.
TDEE for people with little or no structured exercise — typical office, study or remote-work days. U...
TDEE for serious exercisers — heavy training six or seven days a week, or physically demanding jobs....
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Health & Fitness Disclaimer
The health and fitness calculations provided are estimates only and should not replace professional medical advice. Individual health needs vary based on medical conditions, medications, personal goals and activity level. Consult with a healthcare provider, registered dietitian, or certified fitness professional before making significant changes to your diet or exercise routine. Not medical advice.
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Last updated: May 24, 2026