TDEE Calculator

What is TDEE?

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise and physical activity are taken into account.

It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier depending on how active your lifestyle is.

Why is TDEE Important?

TDEE is the single most important number when trying to lose weight, gain muscle, or maintain your current physique.

• Maintenance: If you eat exactly your TDEE in calories every day, your weight will remain exactly the same.
• Cutting (Weight Loss): To lose weight, you must consume fewer calories than your TDEE. A standard deficit is 500 calories below TDEE, which results in about 1 lb (0.45 kg) of fat loss per week.
• Bulking (Muscle Gain): To build muscle effectively, you must consume more calories than your TDEE. A standard surplus is 300-500 calories above TDEE.

The Multipliers

• Sedentary (1.2): Little to no exercise, desk job.
• Light Activity (1.375): Light exercise 1-3 days/week.
• Moderate Activity (1.55): Moderate exercise 3-5 days/week.
• Active (1.725): Heavy exercise 6-7 days/week.
• Very Active (1.9): Very heavy exercise, physical job, or training twice a day.