TDEE calculator
Your total daily energy expenditure is the calories you burn in a day. Eat below it to lose fat, above it to build muscle.
Short answer
TDEE (total daily energy expenditure) is your BMR times an activity factor of 1.2–1.9. For example, a 35-year-old man, 180 cm and 80 kg, exercising 3–5 days a week burns about 2,700 kcal a day. Enter your numbers above; eating about 20% below TDEE loses fat, about 10% above builds muscle.
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The formulas
Mifflin-St Jeor (1990): 10 × weight (kg) + 6.25 × height (cm) − 5 × age, + 5 for men or − 161 for women. If you add your body fat, we use Katch-McArdle instead: 370 + 21.6 × lean mass (kg), which is better for lean or very muscular people. TDEE = BMR × activity factor.
| Activity | Factor |
|---|---|
| Desk job, little exercise | 1.2 |
| Exercise 1–3 days a week | 1.375 |
| Exercise 3–5 days a week | 1.55 |
| Hard exercise 6–7 days | 1.725 |
| Athlete or physical job | 1.9 |
Find your real maintenance
Every formula is an estimate. Eat the number for 2–3 weeks and watch your average weight: if it’s stable, that’s your maintenance. If you’re cutting or bulking, judge by your waist and matched progress photos as well as the scale, because water hides fat loss for weeks at a time.
FAQ
Frequently asked questions
What’s the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds everything else: walking, training, digesting food. TDEE is the number you eat around.
Which activity level should I pick?
Most people overestimate it. If you train 3–4 times a week but sit all day, “Light” or “Moderate” is usually right.
How many calories should I eat to lose weight?
About 10–20% below your TDEE, or use the calorie deficit calculator for a goal date.
How many calories to lean bulk?
About 5–10% above TDEE. Aim to gain roughly 0.25–0.5% of bodyweight a week, less if you’re advanced.