Free calculator
TDEE Calculator
Enter body data and activity. The result is maintenance calories, with a cut and bulk range and a table for each activity level.
| Activity level | Multiplier | Calories/day |
|---|
TDEE vs BMR
Basal metabolic rate (BMR) is the energy the body uses at complete rest. Total daily energy expenditure (TDEE) adds movement, exercise, digestion and daily activity. TDEE is the number to use for weight maintenance; BMR is only the floor.
The estimate uses the Mifflin-St Jeor equation for BMR and an activity multiplier from 1.2 to 1.9. The table below the calculator shows every level, so you can see how sensitive the result is to the activity assumption.
Why the number moves
Two people with the same height and weight can differ by several hundred calories because of muscle mass, non-exercise movement and adherence. Use the estimate for two weeks, compare it with the scale trend, then adjust by 100–200 kcal rather than making a large jump.
Frequently asked questions
Is TDEE the same as maintenance calories?
Yes. TDEE is the energy you burn in a day, so eating that amount keeps weight stable.
How accurate is the activity multiplier?
It is a population average. Non-exercise movement varies widely, so treat the result as a starting point and adjust after two weeks.
How big should a deficit be?
A 15–20% deficit is a common moderate range. Larger deficits are harder to sustain and can reduce lean mass.
Does this work for athletes?
It underestimates very high training loads and very muscular bodies. Use it as a baseline and adjust with observed weight change.