TDEE Calculator
Your TDEE combines resting metabolism with all movement and digestion. Get an accurate daily energy figure plus cutting and lean-bulk targets around it.
TDEE (maintenance)
2,556 kcal/day
BMR
1,649 kcal/day
Cut (-20%)
2,044 kcal/day
Lean bulk (+10%)
2,811 kcal/day
Aggressive cut (-25%)
1,917 kcal/day
How to Use the TDEE Calculator
- Enter sex, age, height and weight.
- Pick your activity level honestly - most people overestimate.
- Review TDEE plus suggested intakes for a cut (-20%), maintenance and lean bulk (+10%).
Formulas Used
TDEE = BMR × activity multiplier
Multipliers: sedentary 1.2 | light 1.375 | moderate 1.55 | very active 1.725 | extra active 1.9
Cut: TDEE × 0.8 | Lean bulk: TDEE × 1.1
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is energy burned at complete rest; TDEE adds all activity, exercise and the thermic effect of food. Eat against TDEE, not BMR, when planning intake.
Which activity multiplier should I choose?
Be conservative. 'Lightly active' suits most desk workers training 3-4 times weekly; reserve 'very active' for physical jobs or two-a-day training.
Why does my weight stall even at my calculated TDEE?
Estimates carry error and adaptive thermogenesis lowers real expenditure during dieting. Adjust intake by 100-200 kcal based on 2-3 weeks of actual scale trend.
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