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TDEE Calculator (Total Daily Energy Expenditure)

Estimate your total daily energy expenditure (TDEE) from your sex, age, height, weight, and activity level. Also shows target calories for cutting, maintaining, and bulking.

Input

Sex
yrs
cm
kg
Activity level

Result

Total Daily Energy Expenditure (TDEE)

2,114kcal/day

BMR 1,538 kcal × activity factor 1.375

Cutting (weight loss)

1,614 kcal/day

Maintain weight

2,114 kcal/day

Bulking (weight gain)

2,414 kcal/day

How it works

  • TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, combining your basal metabolic rate with the energy spent on physical activity.
  • The formula used is TDEE = BMR × activity factor, where BMR is estimated with the revised Harris–Benedict equation.
  • Five activity factors are available: sedentary (×1.2), lightly active (×1.375), moderately active (×1.55), very active (×1.725), and extra active (×1.9).
  • The "cutting" target subtracts about 500 kcal from your TDEE and the "bulking" target adds about 300 kcal. As a rough guide, 1 kg of body fat is roughly 7,200 kcal.
  • These figures are estimates only. Your actual energy needs depend on body composition, the type of exercise you do, and your lifestyle, so adjust gradually and sensibly.