Health & Fitness
TDEE Calculator
Calculate your Total Daily Energy Expenditure, BMR, and macros for cutting, maintaining or bulking.
Your daily energy expenditure
BMR (Basal Metabolic Rate)
Calories you burn at complete rest
1,737kcal
TDEE (Total Daily)
Your maintenance calorie target
2,693kcal
Calorie targets by goal
🔻 Cut (lose ~1 lb/week)
2,193kcal
⚖️ Maintain weight
2,693kcal
🔺 Bulk (gain ~0.5 lb/week)
2,993kcal
Macros (Maintenance)
Protein
154g
Carbs
351g
Fat
75g
How this calculator works
Your TDEE is calculated in two steps. First, we estimate your BMR (the calories you burn at rest) using the Mifflin-St Jeor equation by default — generally the most accurate for adults. Then we multiply by an activity factor (1.2 to 1.9) to account for daily movement and exercise.
For weight loss, we recommend a 500 calorie/day deficit (≈1 lb/week). For lean muscle gain, a 300 calorie surplus (≈0.5 lb/week). Macros are calculated with protein priority based on lean body mass goals.
Frequently Asked Questions
What is TDEE?▾
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate (BMR) plus calories burned from physical activity, exercise, and digestion. It's the foundation for any nutrition plan.
How is TDEE calculated?▾
TDEE = BMR × activity multiplier. Your BMR is calculated using equations like Mifflin-St Jeor (recommended), Harris-Benedict, or Katch-McArdle. The activity multiplier ranges from 1.2 (sedentary) to 1.9 (very active).
Which TDEE formula is most accurate?▾
Mifflin-St Jeor (1990) is generally considered the most accurate for the average person. Katch-McArdle is best if you know your body fat percentage. Harris-Benedict (revised 1984) is a classic alternative but slightly less accurate on average.
How many calories should I eat to lose weight?▾
A 500 calorie/day deficit below your TDEE produces roughly 1 lb (0.45 kg) of fat loss per week. We show this as the "Cut" target. For sustainable loss, don't go below 80% of TDEE without a coach.
How much protein should I eat?▾
Most evidence supports 1.6–2.2 g of protein per kg of body weight per day for active adults. We use 2.2 g/kg when cutting (preserves muscle), 2.0 g/kg when maintaining, and 1.8 g/kg when bulking.