TDEE Calculator
Your Total Daily Energy Expenditure (TDEE) is how many calories you actually burn in a day. It's your baseline for designing any diet — whether you want to lose fat, maintain weight, or build muscle.
How TDEE is Calculated
TDEE = BMR × Activity Multiplier
The BMR is estimated using the Mifflin-St Jeor equation (default) or Harris-Benedict. The result is multiplied by an activity factor:
| Activity Level | Multiplier |
|---|---|
| Sedentary (office job, no exercise) | × 1.2 |
| Light (1–3 days/week exercise) | × 1.375 |
| Moderate (3–5 days/week exercise) | × 1.55 |
| Active (6–7 days/week exercise) | × 1.725 |
| Very Active (twice/day or physical job) | × 1.9 |
Using TDEE for Your Goals
- Lose fat: Eat 250–500 kcal below TDEE
- Maintain weight: Eat at TDEE
- Build muscle: Eat 200–300 kcal above TDEE (lean bulk)