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Calculators/Health & Fitness
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the total calories you burn per day based on your body stats and activity level. Includes targets for losing, maintaining, and gaining weight.
lbs
ft
in
years
Lose Weight
2,193
~1 lb/week deficit
Maintain
2,693
TDEE maintenance
Gain Weight
3,193
~1 lb/week surplus
Daily Calorie Needs (TDEE)
2693 cal/day
To Lose 1 lb/week
2193 cal
To Gain 1 lb/week
3193 cal
How to Use This Calculator
1
Select your activity level honestly
The activity multiplier has the biggest impact on TDEE. Most desk workers are sedentary (1.2×) to light (1.375×). Exercising 3–5 days/week is moderate (1.55×). Overestimating activity is the most common TDEE calculation error — when in doubt, choose one level lower.
2
Interpret your TDEE
TDEE is your maintenance level — eating exactly this many calories keeps your weight stable. It's the sum of BMR + physical activity + the thermic effect of food (~10% of calories eaten).
3
Use the calorie targets
A 500 cal/day deficit from TDEE creates approximately 1 lb/week of fat loss (3,500 cal = 1 lb). A 500 cal surplus targets 1 lb/week of weight gain. These are estimates; actual results vary with individual metabolism.
Real-World Examples
Office Worker Cutting
Stats
Male, 32, 185 lbs, 5'11"
Activity
Sedentary
Goal
Lose 1 lb/week
Result1,863 cal/day
TDEE: 2,363. Deficit of 500 = 1,863. This is sustainable without excessive hunger.
Female Runner Bulking
Stats
Female, 26, 125 lbs, 5'5"
Activity
Active (6–7 days)
Goal
Gain 1 lb/week
Result2,506 cal/day
TDEE: 2,006. Adding 500 for a lean bulk targeting muscle gain.
Frequently Asked Questions
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