Calorie targets
Your TDEE with common cut, maintain, and bulk adjustments.
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Diet & Nutrition
TDEE Calculator
Estimate your total daily energy expenditure — every calorie you burn in a day — from your BMR and activity level, with targets for cutting, maintaining, and bulking.
Total daily energy expenditure
2,600 kcal/day
BMR (at rest)—
Cut (−20%)—
Bulk (+15%)—
How it works
Your total daily energy expenditure is your resting metabolism (BMR) scaled up by how active you are. It is the single most useful number for managing weight: eat below it to lose, at it to maintain, and above it to gain.
BMR = Mifflin-St Jeor equation
TDEE = BMR × activity factor
TDEE = BMR × activity factor
Activity factors range from 1.2 (sedentary) to 1.9 (extra active). Be honest about your level — most people overestimate it.
Frequently asked questions
How is TDEE different from BMR?
BMR is what you burn at complete rest. TDEE adds movement, exercise, and the energy cost of digesting food, so it is always higher.
How often should I recalculate?
Every few kilograms of weight change, or if your activity level shifts. Your TDEE drops as you lose weight.