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TDEE Calculator (Calorie)
LiveCalculate your TDEE, BMR, and target calories for weight loss, maintenance, or muscle gain.
Calculate your TDEE, BMR, and target calories for weight loss, maintenance, or muscle gain.
BMR — Basal Metabolic Rate: calories your body needs at complete rest to maintain vital functions.
TDEE — Total Daily Energy Expenditure: BMR × activity multiplier. This is what you need to maintain your current weight.
Target Calories — Your TDEE adjusted for your goal (deficit for loss, surplus for gain).
Protein is set at 2g per kg of body weight to preserve muscle during a deficit or support growth during a surplus.
Fat is set at 0.8g per kg for hormone function and overall health.
Carbs fill the remaining calories for energy and performance.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activity. Knowing your TDEE is essential for setting accurate calorie targets whether you want to lose weight, gain muscle, or maintain.
It is considered the most accurate BMR equation for the general population, with an error margin of about ±10%. For precise measurement, indirect calorimetry is needed, but this equation provides an excellent starting point.
The activity multiplier already accounts for your exercise level. If you selected the correct activity level, your TDEE already includes exercise calories. Eating them back would double-count them. Only adjust if your actual activity level changes significantly.
Yes. Select "Muscle Gain" for a caloric surplus (bulking) or "Weight Loss" for a deficit (cutting). Adjust your goal based on how your body responds after 2-3 weeks and whether you are hitting your macro targets consistently.
Recalculate whenever your weight changes by 5-10 lbs (2-5 kg) or your activity level changes significantly. Your TDEE decreases as you lose weight since a lighter body requires fewer calories.