TDEE Calculator

TDEE means total daily energy expenditure. This free TDEE calculator estimates how many calories you burn in a day after activity is added to BMR.

BMR estimates calories burned at rest. TDEE includes your daily movement and exercise, so it is closer to maintenance calories.

Eating below TDEE usually supports fat loss, while eating above TDEE can support muscle gain when training is consistent.

Start by estimating your BMR, then multiply by the activity factor that best matches your typical week. The key distinction: BMR is your resting calorie burn, while TDEE includes all movement and exercise on top of that.

Choose your activity level based on a typical week, not your best week.

Use this free TDEE calculator for weight loss to set a calorie target below maintenance. Start with a moderate deficit, track scale trends for 2 to 3 weeks, and adjust intake only if progress stalls.

Most people start 300 to 500 calories below TDEE for fat loss because it is easier to sustain than an aggressive cut. The right deficit depends on hunger, training quality, and how quickly you want to lose weight.

Yes, TDEE usually drops as you lose weight because a smaller body needs less energy at rest and during movement. Recheck the total daily energy expenditure formula every few weeks if your body weight, steps, or training volume changes.

Use tdee for muscle gain by eating a small calorie surplus above maintenance and pairing it with progressive strength training. A modest surplus usually works better than a large bulk because it supports muscle growth with less unnecessary fat gain.