TDEE Calculator
Calculate your Total Daily Energy Expenditure and daily calorie needs
Your Information
Your Results
Basal Metabolic Rate (BMR)
1780 calories/day
Total Daily Energy Expenditure
2759 calories/day
Cutting Calories (deficit)
2259 calories/day
Bulking Calories (surplus)
3259 calories/day
TDEE Tips
Use your TDEE as a baseline. Eat less to lose weight, more to gain muscle
Quick Facts
A 500 calorie daily deficit results in losing about 1 pound per week
Note
TDEE varies by individual. Track results and adjust intake based on progress
How TDEE Calculator Works
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns daily.
- First calculates BMR (Basal Metabolic Rate) using Mifflin-St Jeor formula
- BMR × Activity Factor = TDEE
- Cutting Calories = TDEE - 500 (for fat loss)
- Bulking Calories = TDEE + 300 (for muscle gain)
Last updated: February 2026
TDEE FAQ
What's the difference between BMR and TDEE?
BMR is calories burned at rest. TDEE includes your activity level and is always higher than BMR.
How accurate is this calculation?
It's a reliable estimate, but individual metabolism varies. Adjust based on real-world results over 2-4 weeks.
Should I eat the same calories every day?
Not necessarily. Weekly averages matter more than daily fluctuations. Flexibility helps with adherence.
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