TDEE Calculator (Total Daily Energy Expenditure)
Calculate your daily calorie burn. BMR times activity factor. Plan cut, bulk, or maintenance from one number.
How it works
TDEE = BMR × activity factor. Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Heavy 1.725 · Athlete 1.9.
How to use TDEE
Your TDEE is your maintenance calories — eat this much and your weight stays the same. To lose fat, eat 15-25% less. To gain muscle while minimising fat, eat 10-15% more (often called a "lean bulk").
Picking the right activity level
Sedentary: office job, no exercise, mostly sitting. Light: 1-3 light sessions per week. Moderate: 3-5 sessions of structured training per week. Heavy: 6-7 sessions per week, or physically demanding job. Athlete: 2× per day training or pro-level workload.
Most people overestimate. If you sit at a desk all day and lift 3× per week, you are "moderate" — not "heavy".
TDEE is an estimate — adjust from real data
Track your weight daily for 14 days while eating your estimated TDEE. If your weight is flat (±0.5 kg), the estimate is correct. If you lose, eat more. If you gain, eat less. Real numbers beat any formula.
About the cut/bulk multipliers
The calculator shows TDEE × 0.8 for a cut (gentle 20% deficit) and TDEE × 1.15 for a bulk (15% surplus). Aggressive cuts kill recovery and lean mass. Aggressive bulks add fat that you will have to lose later.