TDEE Calculator
Find out your Total Daily Energy Expenditure to understand how many calories you burn.
Gender
Age (Years)
Weight
Height
cm
Activity Level
Moderate Exercise (3-5 days/week)
Maintenance Calories
2,507
Calories / Day
Basal Metabolic Rate (BMR)
1,618 kcal
Bulking (+500)
3,007 kcal
Cutting (-500)
2,007 kcal
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
How to use your TDEE?
- Maintain Weight: Consume calories equal to your TDEE.
- Lose Weight: Consume 300-500 calories less than your TDEE (Caloric Deficit).
- Gain Muscle: Consume 300-500 calories more than your TDEE (Caloric Surplus).