TDEE Calculator
Calculate Total Daily Energy Expenditure with activity level and goal-based calories for cutting, maintenance, or bulking.
How to Use the TDEE Calculator
- Enter your gender, age, height, and weight.
- Select your honest activity level — most desk workers are Sedentary or Light.
- Click Calculate TDEE to see maintenance calories plus targets for weight loss and muscle gain.
- Track your weight for 2 weeks at the suggested calories and adjust if needed.
Formula & Method
TDEE = BMR x Activity Factor
BMR uses Mifflin-St Jeor: 10W + 6.25H - 5A + 5 (men) or - 161 (women).
Activity factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9.
Weight loss: TDEE - 500 kcal (about 0.5 kg per week). Muscle gain: TDEE + 300 kcal (lean bulk with minimal fat).
Examples
| Profile | Activity | TDEE | Fat Loss |
|---|---|---|---|
| Male, 25, 175 cm, 70 kg | Light | 2,301 kcal | 1,801 kcal |
| Female, 30, 162 cm, 60 kg | Sedentary | 1,562 kcal | 1,062 kcal |
| Male, 35, 178 cm, 80 kg | Moderate | 2,701 kcal | 2,201 kcal |
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure is the total calories you burn per day — your BMR plus all movement, exercise, and digestion. It is your true maintenance calorie level.
How many calories should I eat to lose weight?
Eat 500 calories below your TDEE to lose about 0.5 kg (1 lb) per week — a sustainable rate that preserves muscle. Faster loss usually means muscle loss too.
Which activity level should I pick?
Be honest: if you work a desk job and exercise 2-3 times a week, choose Light. Most people overestimate activity. When in doubt, pick the lower option and adjust based on results.
Why is my TDEE different from my fitness watch?
Watches estimate burn from heart rate and movement and can be off by 10-20%. Use the calculator as your baseline, then calibrate with 2 weeks of actual weight changes.
Does TDEE change as I lose weight?
Yes — a lighter body burns fewer calories. Recalculate every 5 kg lost, or your deficit shrinks and progress stalls.
People Also Ask
Is 1,200 calories a day enough?
For most adults, 1,200 kcal is too low for anything except short-term use under medical guidance. Calculate your TDEE first — most people lose weight fine at 1,500-2,000 kcal.
How long does it take to lose 10 kg?
At a 500 kcal daily deficit (0.5 kg per week), about 20 weeks. Slower loss preserves muscle and is far easier to maintain.
Do I eat back exercise calories?
Generally no — your activity factor already includes exercise. Eating back estimated burn calories is the most common reason diets stall.