TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE), BMR, and target calories for cutting, maintaining, or bulking. Get macro splits for protein, carbs, and fat based on your goal.
Activity level
Goal
BMR
1,679 kcal
TDEE
2,602 kcal
Target
2,602 kcal
Daily macros
130 g
20%
72 g
25%
358 g
55%
BMR vs. TDEE
BMR (Basal Metabolic Rate) is what your body burns at complete rest just keeping you alive — breathing, circulating blood, regulating temperature. It accounts for roughly 60–75% of total daily burn for most people.
TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor that captures movement, exercise, and the thermic effect of food. This is the calorie level at which your weight tends to stay stable.
This calculator uses the Mifflin-St Jeor equation, which is the most widely cited modern BMR formula and performs better than the older Harris–Benedict in clinical comparisons.
Activity multipliers explained
- Sedentary (×1.2): desk job, little or no exercise.
- Light (×1.375): light exercise or sport 1–3 days per week.
- Moderate (×1.55): moderate exercise 3–5 days per week.
- Active (×1.725): hard exercise 6–7 days per week.
- Very active (×1.9): physical job plus daily training.
Setting a goal
A weekly fat loss of about 0.5–1% of body weight is sustainable for most people without losing too much muscle. That maps to roughly a 300–500 kcal daily deficit. Aggressive cuts beyond 25% below TDEE often cause excess fatigue, hunger, and muscle loss.
For lean bulking, a modest 10–15% surplus above TDEE gives enough fuel for muscle growth without large fat gain. A higher protein intake (around 1.6–2.2 g per kg of body weight) supports muscle synthesis regardless of goal.
Note: these calculations are estimates. Individual metabolism varies by ±10–15%. Adjust your intake based on real weekly weight trends over 2–4 weeks rather than chasing a precise daily number.