TDEE Calculator

Calculate your Total Daily Energy Expenditure to know exactly how many calories you burn per day

Your TDEE (maintenance calories)
2,763
calories/day
Basal Metabolic Rate (BMR)
1,783 cal/day
calories burned at complete rest

Calorie Targets by Goal

Extreme cut(-2 lb/week)
1,763
Moderate cut(-1 lb/week)
2,263
Mild cut(-0.5 lb/week)
2,513
Maintain weight(maintenance)
2,763
Mild bulk(+0.5 lb/week)
3,013
Moderate bulk(+1 lb/week)
3,263

How to use:

  • • Enter your age, height, weight, and biological sex
  • • Select your activity level honestly — most people overestimate their activity
  • • Your TDEE is the number of calories you burn daily on average
  • • Eat below TDEE to lose weight; above TDEE to gain; at TDEE to maintain
  • • Use the goal table to find your target calories for weight change

❓TDEE Calculator FAQ

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