TDEE Calculator
Free TDEE calculator. Enter your age, sex, height, weight, and activity level to estimate your Total Daily Energy Expenditure plus maintenance, cutting, and bulking calorie targets.
Total Daily Energy Expenditure (TDEE) is an estimate of how many calories your body burns in a full day, including movement and exercise. This calculator first finds your Basal Metabolic Rate using the Mifflin-St Jeor equation, then multiplies it by an activity factor to give your TDEE. From there it shows simple maintenance, cutting, and bulking targets so you can plan your nutrition.
The cutting target subtracts 500 calories per day (roughly one pound of fat loss per week) and the bulking target adds 500 for gradual weight gain. These numbers are estimates for general guidance only and are not medical advice — individual needs vary, so consult a healthcare or nutrition professional before making big changes.
Frequently asked questions
What formula does this use?
It uses the Mifflin-St Jeor equation for BMR, then multiplies by an activity factor (1.2 sedentary up to 1.9 very active) to get TDEE.
How do I lose or gain weight with these numbers?
Eating around 500 calories below your TDEE typically leads to about a pound of weight loss per week; eating 500 above supports gradual gain.
Why is my TDEE different from another calculator?
Different tools use different equations and activity multipliers. TDEE is always an estimate, so use it as a starting point and adjust based on real results.
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