TDEE Calculator

TDEE — Total Daily Energy Expenditure — is the total calories your body burns in a day, accounting for your resting metabolism, all physical activity, and the energy used to digest food. It is the most important number for setting nutrition targets, because it tells you exactly how much you need to eat relative to your goal. Enter your age, biological sex, height, and weight. Select your activity level. The calculator outputs your BMR, TDEE, and calorie targets for different goals. BMR (Basal Metabolic Rate): Calories burned at complete rest — your metabolic floor. Eating significantly below this for extended periods causes metabolic adaptation and muscle loss. Calculated using the Mifflin-St Jeor equation. TDEE: BMR multiplied by activity multiplier. This is your maintenance calorie level — eating at TDEE keeps your weight stable. Activity multipliers: Sedentary (desk job, minimal exercise): x1.2 Lightly active (1-3 days/week exercise): x1.375 Moderately active (3-5 days/week): x1.55 Very active (6-7 days/week hard training): x1.725 Extremely active (physical job + daily training): x1.9 Calorie targets by goal: Weight loss moderate (-500 cal): ~0.5kg/week fat loss, sustainable. Weight loss aggressive (-750 cal): faster, suitable for short phases. Maintenance: eat at TDEE to hold current weight. Lean bulk (+200 cal): minimal fat gain while supporting muscle growth. Surplus (+500 cal): faster muscle gain for dedicated strength training phases.