TDEE Calculator
Estimate your total daily energy expenditure using age, sex, height, weight, and activity level. Use the result to plan maintenance, cutting, or bulking calories.
TDEE
2,763 kcal
BMR
1,783 kcal
Mild cut
2,513 kcal
Aggressive cut
2,263 kcal
Lean bulk
3,013 kcal
Bulk
3,263 kcal
How to Use
- Enter your age, sex, height, and body weight.
- Choose the activity level that best matches your weekly routine.
- Review your estimated BMR and TDEE.
- Use the suggested calorie targets for cutting or bulking as a starting point.
Frequently Asked Questions
What is TDEE?
TDEE stands for total daily energy expenditure. It estimates how many calories you burn in a day including normal activity and exercise.
How is TDEE different from BMR?
BMR is your baseline calories at rest. TDEE adds activity on top of that resting requirement.
Can I use TDEE for weight loss?
Yes. Many people start by eating modestly below TDEE for fat loss or above TDEE for muscle gain.
Is this exact?
No. It is an estimate, but it gives a useful baseline for adjusting your calorie intake over time.