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TDEE Calculator

Total daily energy expenditure from BMR and activity level, with calorie targets for cutting and bulking.

Enter values

Results update as you type.

Result

TDEE

2,336 kcal/day

BMR
1,699 kcal/day
Mild weight loss (−0.25 kg/wk)
2,061 kcal
Weight loss (−0.5 kg/wk)
1,786 kcal
Lean bulk (+0.25 kg/wk)
2,611 kcal

Educational estimate only — not medical advice. Talk to a healthcare professional about your individual situation.

About the TDEE Calculator

Total daily energy expenditure from BMR and activity level, with calorie targets for cutting and bulking.

Also known as: total daily energy expenditure, maintenance calories, daily calorie needs, how many calories do i burn.

How to use this calculator

  1. Enter units, sex, age, activity level and the other fields.
  2. The result updates instantly as you type — press Calculate (or Enter) at any time.
  3. Review the breakdown shown under the main result.
  4. Use Copy result or Share to save the answer or send a link with your inputs.

Formula

TDEE = BMR × activity factor

Worked example

Using the values pre-filled in the calculator above:

  • Units: Metric (kg, cm)
  • Weight = 75 kg
  • Height = 175 cm
  • Sex: Male
  • Age = 30 years
  • Activity level: Light (1–3 days/week)

the calculator returns:

  • TDEE: 2,336 kcal/day
  • BMR: 1,699 kcal/day
  • Mild weight loss (−0.25 kg/wk): 2,061 kcal
  • Weight loss (−0.5 kg/wk): 1,786 kcal