TDEE Calculator
Total Daily Energy Expenditure — the calories you burn per day including activity. Uses Mifflin-St Jeor BMR × an activity multiplier.
Inputs
Total daily energy expenditure
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BMR (resting)
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Cutting target
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Lean bulk target
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Weekly total
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About TDEE Calculator
How activity factors work
TDEE = BMR × multiplier. Sedentary office work: 1.2. Light exercise (3 sessions/week): 1.375. Moderate (5 sessions): 1.55. Daily training: 1.725. Physical job + serious training: 1.9. Be honest — most people overestimate.
For weight loss
A deficit of 500 kcal/day yields about 1 lb/week loss (3,500 kcal ≈ 1 lb of fat). Larger deficits (750-1000) accelerate but get harder to sustain and may sacrifice muscle.
Accuracy caveats
This is a population-average estimate. Individual TDEE varies ±10-15% due to genetics, NEAT (non-exercise movement), thermic effect of food, and adaptive thermogenesis. Track weight changes weekly and adjust.